DB incline reverse curls
Classification:
Biceps (free weights)
Instructions:
1. Start by lying on an incline bench with your arms at your side holding dumbells and palms facing down.
2. Slowly curl the dumbells up keeping your palms facing down and your elbows at your side.
3. Return to the starting position and repeat for the required number of repetitions.
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Arm Exercises
Barbell Curl
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
Supine DB bicep curl
Classification:
Biceps (stability ball)
Instructions:
1. Lie on your back on a stability ball and hold a dumbell in each hand towards the ground.
2. Proceed to curl the dumbells up towards your waist.
3. Return to the starting position and repeat.
Seated Dumbell Bicep Curl
Classification:
Biceps (stability ball)
Instructions:
1) Sit in upright position on stability ball.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
Seated Alt Band Curl on Ball
Classification:
Biceps (stability ball)
Instructions:
1. Start by sitting on a resistance ball with your band secured under your feet.
2. Curl one hand up with your palm up until it reaches shoulder height.
3. Return to the starting position and repeat with the other arm.
4. Alternate this movement back and forth until the repetitions have been completed.
Seated Band Curl on Ball
Classification:
Biceps (stability ball)
Instructions:
1. Start by sitting on a resistance ball with your band secured under your feet.
2. Curl your hands up with your palms up until they reach shoulder height.
3. Return to the starting position and repeat. Make sure you keep your elbows at your sides.
Cable Curl
1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
Cable Lateral Curls
Classification:
Biceps (machines)
Instructions:
1. Start by holding a cable in each hand at shoulder level with your arms extended.
2. Your palms should be facing up. Now curl the cables up and towards your shoulders keeping your elbows in a relatively stationary position.
3. Return to the starting position and repeat for the desired repetitions.
Tricep Bench Dip
Classification:
Tricep (bodyweight)
Instructions:
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.
Advanced Tricep Bench Dip
Classification:
Tricep (bodyweight)
Instructions:
1. Start by placing your hands on the bench and then placing your feet on top of the ball.
2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees.
3. Return to the starting position by extending your arms until they are straight again.
4. Repeat for the desired repetitions.
Bench Dip
Classification:
Tricep (bodyweight)
Instructions:
1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.
Lying Dumbbell Tricep Extension
Classification:
Triceps (free weights)
Instructions:
1) Sit in upright position on a flat bench. Grasp DB’s rest it on corresponding thighs.
2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest.
3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
Bent Over Dumbbell Tricep Kickback
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip (palms facing each other). Bend elbow at 90° and raise upper arm so that it is higher than the level of your back (as shown)
3) Keeping elbows close to body and raised, extend forearm back.
4) Return to start position.
Overhead tricep extension
Classification:
Triceps (free weights)
Instructions:
1) Sit on ball with feet shoulder width apart in upright position.
2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
Skull Crushers
Classification:
Triceps (free weights)
Instructions:
1. Start by lying on a bench and holding a bar above your chest.
2. Keeping your elbows stationary bend your elbows so that the bar comes down to your forehead level.
3. Stop the bar just short of your forehead and then extend your arms to the extended position.
4. Repeat for the suggested repetitions.
Seated 1 Arm Overhead Tricep
Extension
Classification:
Triceps (free weights)
Instructions:
1) Sit in upright position.
2) Start position: Grasp DB with one hand as shown. Press DB directly overhead.
3) Stabilize shoulder and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbow pointing forward throughout movement.
4) Return to start position.
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Lying Single Arm Tricep Extension
Classification:
Triceps (free weights)
Instructions:
1. Lie on your back with the ball under your upper back.
2. Holding one dumbell above your head proceed to bend your elbow so that the dumbell comes across your body.
3. Once your elbow is bent to about 90 degrees return to the starting position and repeat.
Incline overhead tricep extension
Classification:
Triceps (free weights)
Instructions:
1. Lie on your back on the ball and drop your hips towards the floor.
2. Hold the dumbells above your chest with your arms extended.
3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees.
4. Return to the starting position and repeat.
5. Try not to move your elbows or upper arm during this movement.
Leg ext/Tricep Ext with band
Classification:
Tricep (Bands)
Instructions:
1. Start by placing the band underneath your foot and holding it with one hand over your head.
2. With your knee bent and elbow bent simultaneously straighten the limbs until both are in full extension.
3. Return to the starting position and repeat with the other leg.
Standing Overhead Tricep Extension with band
Classification:
Tricep (Bands)
Instructions:
1. Start by holding the tubing in one hand and placing that hand behind your back.
2. Now grab the other end of the band with the arm that is over your head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed repetitions.
Standing Tricep Extension with Tubing
Classification:
Tricep (Bands)
Instructions:
1. Start by holding tubing in each hand above your head.
2. Hold one hand stationary as a fixed object. Proceed to extend the other arm until full extension is reached. Return to the starting position.
3. Repeat with the other arm until prescribed repetitions are complete.
Tricep Kickback with band
Classification:
Tricep (Bands)
Instructions:
1. Start by placing the band under your feet and bending forward keeping your lower back flat.
2. Raise your elbows up to be slightly above your back.
3. Holding your elbows in one place extend your hands back and up until your arms are straight.
4. Return to the starting position and repeat for the recommended repetitions.
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DB preacher curls on ball
Classification:
Biceps (stability ball)
Instructions:
1. Kneel on one knee and place one arm over the stability ball.
2 Your tricep should be resting against the ball.
3. Curl the dumbell up and then extend until your arm is almost completely extended. Stop just short of locking out your elbow.
4. Repeat for the prescribed reps and then repeat with the other arm.
Cable Overhead Tricep Extensions
Classification:
Tricep (Bands)
Instructions:
1. Start by placing cable or band at or near head level. Step forward with one foot for balance.
2. Grab handle with your hands and with your elbows pointing forward extend your hands out until your arms are straight.
3. Return to the starting position and repeat for the recommended repetitions.
Tricep Pressdown
1) Secure door strap overhead at top of door. 2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability. 3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°. 4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level.
5) Return to start position.
Kneeling Cable Tricep Extension
Classification:
Triceps (machines)
Instructions:
1. Kneel in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2. Start position: Bend forward so your body is at a 45 degree angle.
3. Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4. Return to start position with elbows extended
