Click below to view an exercise.
 
 
 

Barbell Triceps Curl / French Press/ Triceps Extension (Triceps)
   
1) Hold barbell with hands 6" apart, palms down
2) Stand erect, head up, feet 16" apart
3) Raise bar overhead to arms' length
4) Lower bar in semi circular motion behind head until forearms touch biceps
5) Keep upper arms close to sides of head
6) Return weight to starting position
   
       
     
Lying Triceps Curl / Extension (Triceps)
           
1) Lie back down on bench. Hold barbell withs hands about 6" apart, palms up
2) Press bar to arms' length above shoulders
3) Lower bar in semi circular motion to forehead, bending arms at elbows
4) Keep upper arms vertical
5) Return to starting position in same path
           
 
         
         
Dumbell Triceps Curl / Extension (Triceps)  
           
1) Hold dumbell with both hands and raise overhead to arms' length
2) Rotate hands while raising dumbell so top plates of dumbell rest in palms, thumbs around handle
3) Sit at end of bench, feet firmly on floor, back straight, head up
4) Lower dumbell in semi circular motion behind head until forearms touch biceps
5) Return dumbell to starting position
           
 
           
         
One - Arm Dumbell Triceps Curl / Extension (Triceps)  
           
1) Hold pair of dumbells overhead to arms' length
2) Lower one dumbell in semi circular motion behind head until forearm touches bicep
3) Keep upper arm close to head
4) Return dumbell to starting position
5) Repeat with other arm (alternate from right to left)
           
 
           
         
Bent Over Triceps Curl / Extension / Kick Backs (Triceps)  
           
1) Hold dumbell in right hand with palms facing in
2) Stand erect with back straight, head up, and feet about 12" apart
3) Bend at waste until upper body is parallel with floor, head up, use left hand to lean against bench
4) Press the dumbell in right hand back in semi circular motion until right arm is parallel with the floor
5) Hold dumbell at top for short period to contract muscle
6) Lower weight back to starting postion slowly
7) After set alterate dumbell to left arm and repeat steps above
           
 
           
         
Push Downs (Outer Triceps)  
           
1) Stand erect, head up, feet 16" apart, facing machine
2) Hold bar with hands 8" apart, palms down
3) Bring upper arms to side and keep them there
4) Start with forearms and biceps touching
5) Press bar down in semi circular motion to arms' length
6) Return to starting position
           
 
           
         
Reverse / Underhand Grip Push Downs (Outer Triceps)  
           
1) Stand erect, head up, feet 16" apart, facing machine
2) Hold bar with palms up grip about 14" apart
3) Bring upper arms to side and keep them there
4) Start with forearms and biceps touching
5) Press bar down in semi circular motion to arms' length
6) Return to starting position
           
 
           
           
 
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