Owner`s manual

Arm Exercises
Overhead Triceps Extension
Triceps Kickback
START ACTION
START
• Kneelwithonelegonthebench,
bendforwardatthehipsand
placeonehandonthebench.
• Supportyourselfwithonearm
onthebenchandholdthe
dumbbellwiththeotherwith
yourpalmfacingin.
• Keepingyourelbowbent,bring
yourupperarmtoyourside,
paralleltotheground.
• Straightentheelbowwhile
keepingyourupperarm
completelystill.
• Whenthearmiscompletely
straight,slowlyreturntothe
startingposition.
FINISH
START ACTION
START
• Standwithyourkneesslightly
bentandfeetshoulderwidth
apart.
• Placebothhandsovertheinside
edgeofonesideofthedumbbell
weights.
• Bringthearmsupoveryour
headwithanapproximate90
bendattheelbow.
• Keepingyourupperarmsstable,
slowlystraightenyourelbows
movingyourarmsinaarcing
motionupward,overyourhead.
• Stopthemotionbeforeyour
armsarecompletelystraight,and
thenreversethemotion,slowing
returningtothestartingposition,
keepingtensiononthemuscle.
FINISH
Muscles Worked
Triceps
Success tips
• Keepyourkneesslightlybentwithyour
feetapproximatelyshoulderwidthapart.
• Keepyourchestlifted,shoulders
pinchedtogetherandaveryslightarch
inyourlowerback.
• Keepyourupperarmsandshoulders
motionlessandyourwristsstraight.
• Tightenyourtricepsthroughoutthe
exercise,usingacontrolledmotion.
Muscles Worked
Triceps
Bench position
Flat
Success tips
• Maintainspinalalignment.
• Keepyourarmatyoursideandyour
wriststraightthroughouttheentire
motion.
• Tightenyourtricepsthroughoutthe
exerciseandcontrolthemotion.
Owner’s Manual
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