This exercise targets: triceps
For this exercise, you will need: one dumbbell and a stepper or a bench
Hold a dumbbell in your hand and lean on a stepper or a bench with your opposite knee and arm. Bend your working arm, and raise the elbow up to shoulder height, with your forearm in a vertical position.
Press the weight back until your forearm is parallel to the floor. Pause in that position for a second. Return to the starting position and repeat. After repeating this exercise the recommended amount of repetitions, change hands.
Tips:
Keep your elbow close to your body through entire exercise and don't move your upper arm.
Exhale as you push the weight up and inhale as you return to the starting position.
Variations: Perform this exercise while standing or sitting.
Don't use weights that are too heavy. If you are using heavy weights, perform a lower number of repetitions.
Focus on proper technique, and not the amount of weight you are lifting.
Beginners: 10 repetitions with each arm
Intermediate level: 15 repetitions with each arm
Advanced level: 20 repetitions with each arm
For this exercise, you will need: one dumbbell and a stepper or a bench
Hold a dumbbell in your hand and lean on a stepper or a bench with your opposite knee and arm. Bend your working arm, and raise the elbow up to shoulder height, with your forearm in a vertical position.
Press the weight back until your forearm is parallel to the floor. Pause in that position for a second. Return to the starting position and repeat. After repeating this exercise the recommended amount of repetitions, change hands.
Tips:
Keep your elbow close to your body through entire exercise and don't move your upper arm.
Exhale as you push the weight up and inhale as you return to the starting position.
Variations: Perform this exercise while standing or sitting.
Don't use weights that are too heavy. If you are using heavy weights, perform a lower number of repetitions.
Focus on proper technique, and not the amount of weight you are lifting.
Beginners: 10 repetitions with each arm
Intermediate level: 15 repetitions with each arm
Advanced level: 20 repetitions with each arm