Firms the muscles in the back of the
Dumbbells and an exercise mat.
on your back, with knees bent and feet on the floor.
one dumbbell in the right hand. Bring it straight on top of you, bend the
elbow, and hold the right arm (on the triceps) with the left hand to keep
the shoulder steady.
elbow of the working arm should be facing the ceiling. Starting and ending
position should be with the elbow bent.
on squeezing the triceps muscle as you straighten the elbow.
bend the elbow.
the elbow facing the ceiling.
of your triceps as a sponge; squeeze the water out of that muscle with each
the elbow to fully contract the triceps, but watch out for locking or jerking
the elbow joint.
you use a weight that's too heavy, you will not be able to straighten the
elbow fully. If you use a weight that too light, the exercise will be too
can do the one-arm or two-arm variations. The one-arm variation is perfect
for beginners. The two-arm variation is more appropriate for stronger individuals.
the two-arm variation, avoid moving the whole arm back and forth. Hold the
shoulders steady while straightening the elbow.
your shoulder or elbow joints hurt while doing this exercise, stop.
If you want a bigger triceps muscle, use a weight that will allow you to do
six to eight repetitions before the muscle gets fatigued. Rest. Do two more
sets if you wish.
If you want tighter toned triceps without increasing in size, use a weight that
will allow you to finish 12 to 15 repetitions before the muscle gets tired.
Do one or two more sets.
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