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Jan 29th, 2012

Dumbbell One-Arm Tricep Extension:

  1. Stand with feet about shoulder-width apart. Hold the dumbbell over your head with one arm straight up. Do not lock out your elbow in this start position.
  2. Lower the dumbbell behind your head by bending at your elbow, keeping the upper arm at its vertical position next to your ear.
  3. Raise the dumbbell back to the start position.

Dumbbell Kickback:

  1. Kneel over the side of a bench with knee and same-side hand on bench. Other foot is on the floor to the side of bench. Hold dumbbell with other hand, elbow held against your side with upper arm parallel to the floor. Dumbbell will hang down directly below the elbow, palm facing in. Keep back flat throughout the exercise.
  2. Raise the dumbbell back, extending your elbow until arm is straight. Do not lock out your elbow in this end position. 
  3. Lower the dumbbell back to the start position. Elbow will remain fixed in its position at your side during this exercise.
  4. After your desired amount of repetitions, repeat the exercise on the other side.

Seated Dumbbell Triceps Extension:

  1. Sit on a bench holding a dumbbell with both arms extended straight over your head. Hands grip the dumbbell so that palms are against the inside of one plate. Do not lock out your elbows in this start position.
  2. Lower the dumbbell to a position behind your head by flexing your elbows to about a 90 degree angle. Keep your upper arms in a fixed position close to your ears.
  3. Raise the dumbbell back to your start position.


Bench Dip:

  1. Sit on the side of a bench, resting your palms at the edge of the bench on either side of you. Straighten your arms and bring your bottom off the bench. Straighten your legs in front of you, resting your heels on the floor. This is your start position. To modify this exercise for beginners, you can put more bend your knees.
  2. Lower your bottom toward the floor, bending your elbows until they reach about 90 degrees of flexion. Or if you can not lower that far, go to the point where you feel the slight stretch in your shoulders.
  3. Straighten your arms to raise your bottom back up to the start position.