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Fitness Tip: One-arm tricep extension

Friday, November 30, 2012

(Photo)
Target Body Part: Arms

Primary Muscles: Tricep

Secondary Muscles: Trapezius (Traps), rotator cuff, anterior and medial deltoids (delts), posterior deltoids (delts), extensors, serratus anterior, rectus abdominus, obliques

Equipment needed: Dumbbell

Starting position: Either stand or sit, holding a dumbbell with one hand wrapped around the dumbbell handle. Brace your torso by contracting your abdominal torso muscles. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Maintain these engagements throughout the exercise. Exhale.

Slowly press the dumbbell overhead. Straighten your elbow until your arm is vertical to the floor. Do not lock your elbow. Inhale.

Bend your elbow in a slow and controlled manner, lowering the dumbbell behind your head. Do not allow your upper arm to move. Continue to bend the elbow to a 90 degree bend or until your upper arm begins to move backward. Do not make contact with the back of your head.

Repeat 10-12 repetitions and then switch to the other arm

Next Week: Biceps

Amy Carroll is an instructor at the YMCA of Dyer County. She is a certified personal trainer and sports nutritionist.



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