Triceps

Instructions:

• Sit on a chair or 90 degree angle bench, head up, back straight, feet firmly on the floor.
• Hold one dumbbell (vertical to floor) with both hands overhead.
• Keeping your upper arms in place, slowly lower dumbbell straight down behind head to a 90 degree angle as you don't want to put too much stress on your ligaments.
• Keeping elbows at one fixed point.
• Raise the dumbbell upward over your head until arms are extended, rotating your hands up and over until the top plates are resting in palms of hands, thumbs around handle.
• Lower the dumbbell behind your head in a slow, controlled manner.
• Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and keep upper arms (from shoulders to elbows) close to sides at all times.

Don'ts

• Don't hold the dumbbell so that the dumbbell changes the angle of motion. Keep the dumbbell so that it is vertical throughout the lifting and lowering motion. When lifting and lowering the dumbbell try not to sway or arch your back.
• Don't allow your upper arms to move. Keep your elbows at a "fixed-point" throughout the exercise.
• Don't just let the weight drop behind your head. Slowly lower the weight so that you are resisting the weights downward force.

TRICEPS: The triceps are muscles that run on the back side of your upper arm, from your shoulder to your elbow. Your triceps have three "heads," or small sections that make up the entire muscle group; they constitute almost two-thirds of your upper arm. The triceps' primary function is to extend the elbow. This is helpful in shooting a basketball and throwing or passing a ball.

Click on a muscle group and view a video demonstration and written instructions for each exercise for that muscle or muscle group.

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