Fitness Tips with Kerry

May Fitness Tip’s with Kerry Engle, Shaker Pointe’s Fitness Director

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

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Follow these steps:

Step 1: Sit down at the end of a flat bench or chair with a dumbbell in both arms using a neutral grip.

Step 2:  Bend your knees slightly and bring your torso forward, by bending at the hip while keeping your back straight until it is almost parallel to the floor.  Make sure that you keep your head up.

Step 3:  The upper arms with the dumbbells should be close to the torso and aligned with it.  Keep the weights lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights.  There should be a 90-degree angle between the forearms and the upper arm.  This is your starting position.

Caution:  Do not bend your body forward beyond 45 degrees from the hip so as not to place stress on the back.

Step 4:  Keeping the upper arms stationary, use your triceps to lift the weights as you exhale.  Extend until the forearms are parallel to the floor and the whole arm is extended.  Only your forearm should move.

Step 5:  After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.

Step 6:  Repeat the movement for the prescribed amount of repetitions.

As you advance, incorporate some of the following techniques:

Follow the exercise using only one arm at a time or alternating for a different workout.

 

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