Initial Position
Lie on your back on a bench with your upper arm still and elbows pointing toward ceiling. Hold a single dumbbell above your head by the inside of the weight with the other end of the dumbbell hanging down toward your forhead.
Form
While keeping your elbows stationary, lower the dumbbell behind your head. Breath out while raising the dumbbell back above your head until your arms are only slightly bent.
Personal Trainer Tips
Be sure to begin with a light weight as this exercise will stretch your triceps. Too much weight can cause injury to your triceps. Repeat the exercise for 10 to 12 repetitions and 3 sets. Increase the weight over time as your triceps become strengthened.
Standing Unilateral Tricep Extension
Initial Position
Stand straight up holding a dumbbell over your head.
Form
Put all your weight on your heels and slowly lower the dumbbell. Go all the way down until your triceps is fully stretched. Then, bring the dumbbell back up.
Personal Trainer Tips
Start with a light weight to get an initial feel for the motion of the exercise. Be sure to keep your elbows stationary and your back straight. Don't use herky, jerky movements - keep it smooth and go all the way down with the weights until you feel the stretch.
Reclined Tricep Extensions
Initial Position
Lie down on an exercise ball on your left side. Lower your left knee on the floor for balance. Extend your right leg straight out from your body keeping your body straight and balancing on the ball with your left hand. Hold a dumbbell in your right hand and extend your arm toward the ceiling.
Form
In a slow and controlled movement, bend your elbow and lower the weight behind your head until your elbow is about 90 degrees. Then pull your arm back up to a nearly straight position without locking your arm.
Personal Trainer Tips
Complete 10 to 12 reps on each side for up to 3 sets. Start with a light weight and gradually increase as your arms gain strength and conditioning.
