Workout: To do at home, in the gym or on the go

Sports By Ricky Ali Personal Trainer Shula’s Athletic Club Thursday, November 5, 2020

     If the flesh on the back of your upper arms shakes when you don’t want it to, the lying triceps extension is the exercise for you!

1.  Lie on a bench with your feet flat on the floor and hold a dumbbell in each hand while keeping your wrists straight. (For lower back safety, you can place your feet on the bench.)

2.  Get in the start position by raising the dumbbells above your head, keeping your arms straight and the weights about six inches apart, as in the top photo.

3.  Inhale, contract your abdominal muscles and flatten your lower back into the bench. With your arms still raised and the weights past your head, bend your arms at the elbow and lower the weights toward the back of your head, as shown in the bottom photo.

4.  Hold the weights in that position for a second, then exhale and use your triceps muscles to extend your arms back to the start position.

     Perform 10 - 12 slow, controlled repetitions; each one should take 4 to 6 seconds.

5.  While performing triceps extensions avoid arching your lower back, moving the upper arm from shoulder to elbow or moving your head or neck.

     Keep your wrists straight while holding the dumbbells.

Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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