Begin kneeling or standing, knees or feet hip distance apart. Begin with arms straight up overhead, gripping one weight with both hands together. Slowly lower weight toward ground until forearms reach a parallel position, pause. Engage triceps and resist as you lift your arms back to the starting position.
Start in push up position, body parallel to the ground, hands gripping weights, feet slightly wider than shoulder-width apart. Do a complete push-up, the from the up position, lift your right elbow toward the ceiling until your elbow passes your torso. Lower, then lift the left dumbbell. Continuing alternating sides.
http://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.png00Frannie Danzingerhttp://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.pngFrannie Danzinger2010-02-07 13:23:182010-03-25 23:50:51Tricep Push Up with Single Arm Row
Begin with feet hip distance apart, gripping weighted bar with an underhand grip. Body alignment is forward facing at a 45-degree angle. Maintaining shoulder separation, pull arms back, bending until you have reached a 90-degree angle. Release with resistance as you push forward to the starting position.
http://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.png00Frannie Danzingerhttp://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.pngFrannie Danzinger2010-02-07 13:19:532010-03-25 23:56:07Tricep Row with Weighted Bar
Laying on a mat, face up, knees bent and feet on floor. Holding dumbbells in each hand, begin with arms straight up to the ceiling. Simultaneously, bend each arm inward and down, forming right angles. Engage the tricep as you straighten both arms back to the top and begin again.
Begin in a push-up position behind step. Place your right hand on the step first, followed by your left hand. Keep your feet in the same spot. Once you are on the step with both hands, come back off the way you went on, with your right hand followed by your left.
Turn your body so your feet are on the step and you are in push-up position. Hands located directly under your shoulders. Slowly lower your body toward the ground, hold for two seconds, and push back up to where you started.
Standing with feet hip distance apart, weighted bar in hand with an overhand grip. Elbows positioned next to hips. Curl the bar in reverse up toward your chest, keeping the elbows in the same position. Reverse back down and repeat.
Stand with feet hip-width apart, arms extended at sides, holding a dumbbell in each hand with palms facing in. Slowly curl weights toward your shoulders. Reverse movement, lowering weights back to start.
Stand on tube with one foot, both handles in right hand. Feet hip-width apart, knees soft, elbow firmly positioned next to hip. Raise arm up toward shoulder, keeping body steady. Take arm two inches shy of the shoulder, maintain resistance, and release until two inches from your leg, maintaining resistance the whole time. You can reduce the intensity by gripping one tube in the working hand, and one tube in the resting hand.
This bicep curl can be done either kneeling or standing. If kneeling, shoulder and hips are squarely located over knees. If standing, feet are hip distance apart. Start with weights in hand, raising arms shoulder height, parallel to the ground. Simultaneously, curl the palms in toward your shoulder, while contracting the bicep. Maintain resistance, and open the arms back to parallel. This exercise can be done one arm at a time.
Overhead Tricep Extension
Begin kneeling or standing, knees or feet hip distance apart. Begin with arms straight up overhead, gripping one weight with both hands together. Slowly lower weight toward ground until forearms reach a parallel position, pause. Engage triceps and resist as you lift your arms back to the starting position.
Model: Brig Carr
Tricep Push Up with Single Arm Row
Start in push up position, body parallel to the ground, hands gripping weights, feet slightly wider than shoulder-width apart. Do a complete push-up, the from the up position, lift your right elbow toward the ceiling until your elbow passes your torso. Lower, then lift the left dumbbell. Continuing alternating sides.
Model: Joan
Model: Joan
Tricep Row with Weighted Bar
Begin with feet hip distance apart, gripping weighted bar with an underhand grip. Body alignment is forward facing at a 45-degree angle. Maintaining shoulder separation, pull arms back, bending until you have reached a 90-degree angle. Release with resistance as you push forward to the starting position.
Model: Beth Rowell
Model: Beth Rowell
Supine Criss Cross
Laying on a mat, face up, knees bent and feet on floor. Holding dumbbells in each hand, begin with arms straight up to the ceiling. Simultaneously, bend each arm inward and down, forming right angles. Engage the tricep as you straighten both arms back to the top and begin again.
Model: Sheila Hutchinson
Walking Push Up
Begin in a push-up position behind step. Place your right hand on the step first, followed by your left hand. Keep your feet in the same spot. Once you are on the step with both hands, come back off the way you went on, with your right hand followed by your left.
Decline Push Up
Turn your body so your feet are on the step and you are in push-up position. Hands located directly under your shoulders. Slowly lower your body toward the ground, hold for two seconds, and push back up to where you started.
Model: Michael Friedman
Model: Sheila Hutchinson
Reverse Bicep Curl – Weighted Bar
Model: Frannie Danzinger
Model: Frannie Danzinger
Standing with feet hip distance apart, weighted bar in hand with an overhand grip. Elbows positioned next to hips. Curl the bar in reverse up toward your chest, keeping the elbows in the same position. Reverse back down and repeat.
Standing Bicep Curl – Free Weights
Stand with feet hip-width apart, arms extended at sides, holding a dumbbell in each hand with palms facing in. Slowly curl weights toward your shoulders. Reverse movement, lowering weights back to start.
Model: Frannie Danzinger
Model: Frannie Danzinger
Bicep Curl with Tube
Model: Frannie Danzinger
Stand on tube with one foot, both handles in right hand. Feet hip-width apart, knees soft, elbow firmly positioned next to hip. Raise arm up toward shoulder, keeping body steady. Take arm two inches shy of the shoulder, maintain resistance, and release until two inches from your leg, maintaining resistance the whole time. You can reduce the intensity by gripping one tube in the working hand, and one tube in the resting hand.
Suspended Bicep Curl
This bicep curl can be done either kneeling or standing. If kneeling, shoulder and hips are squarely located over knees. If standing, feet are hip distance apart. Start with weights in hand, raising arms shoulder height, parallel to the ground. Simultaneously, curl the palms in toward your shoulder, while contracting the bicep. Maintain resistance, and open the arms back to parallel. This exercise can be done one arm at a time.
Model: Brig Carr
Model: Brig Carr