Owner`s manual

26
Arm Exercises
Lying Triceps Extension
Hammer Curls
START ACTION
START
• Stand with your feet shoulder width
apart and knees slightly bent.
• Grab the dumbbells with your palms
facing inward toward each other.
• Stabilize the hips, knees and spine.
• Curl the dumbbells forward, then
upward, then in toward the shoulder,
keeping the upper arm completely
motionless.
• Keep the palms facing in without
rotating the lower arm.
• Slowly move back to the starting
position.
FINISH
START ACTION
START
• Lie back on the bench with your
head supported on the bench.
• Grab the dumbbells and move your
upper arm up to a position that your
elbow is facing upward and your
hands holding the dumbbells are just
over your forehead.
• Raise your chest and pinch your
shoulder blades together.
• Maintain a very slight arch in the
lower back.
• Keep the upper arms stationary
while moving the hands in an arcing
motion upward.
• Stop the motion slightly before
locking out the elbows. Do not lock
out the elbows.
• Slowly reverse the arcing motion
back to the starting position.
FINISH
Muscles worked
Triceps
Bench position
Flat
Success tips
• Keep the upper arm motionless.
• Keep the wrists straight.
• Tighten your triceps throughout the
exercise and control the motion all the
way down.
• Keep the knees bent and the feet planted
on the floor directly under your knees.
Muscles worked
Biceps, brachioradialis and brachialis
Success tips
• Keep the upper arms motionless and
your wrists straight throughout the entire
exercise.
• Keep the chest lifted, spine straight, and a
slight arch in the low back.