This exercise targets: triceps
For this exercise, you will need: two dumbbells and an exercise ball
Lay on the exercise ball with your shoulders and neck. Your feet are shoulder-width apart and your knees are forming a 90 degree angle. Make sure your body forms a straight line from knees to head and you are in a stable position. Your arms are stretched out and forming about a 45 degree angle with the floor. You are holding two dumbbells, about shoulder-width apart.
Slowly lower the weight until your forearms are vertical. Slowly return to the starting position and repeat.
Tips:
Keep your upper arms and elbows close to your head and don't move them.
Exhale when you push the weight up and inhale when you lower it.
Maintain a stable position by including leg, back and core muscles into the workout.
Variation: you can perform this exercise while lying on a bench or you can use a barbell.
If you are using heavy weights, perform a lower number of repetitions and perform this exercise on a bench.
Use weights suitable for your physical strength. Focus on proper technique, and not the amount of weight you are lifting.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells and an exercise ball
Lay on the exercise ball with your shoulders and neck. Your feet are shoulder-width apart and your knees are forming a 90 degree angle. Make sure your body forms a straight line from knees to head and you are in a stable position. Your arms are stretched out and forming about a 45 degree angle with the floor. You are holding two dumbbells, about shoulder-width apart.
Slowly lower the weight until your forearms are vertical. Slowly return to the starting position and repeat.
Tips:
Keep your upper arms and elbows close to your head and don't move them.
Exhale when you push the weight up and inhale when you lower it.
Maintain a stable position by including leg, back and core muscles into the workout.
Variation: you can perform this exercise while lying on a bench or you can use a barbell.
If you are using heavy weights, perform a lower number of repetitions and perform this exercise on a bench.
Use weights suitable for your physical strength. Focus on proper technique, and not the amount of weight you are lifting.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions