Steps
Kneel down on the floor or a mat, placing your hand thumbs together and raise your up on your toes.
Draw your abs in and keep your back and neck in a straight line.
Slowly lower your body towards the floor, by bending your arms, until you are nearly touching the floor.
In a controlled manner raise your body back up to the starting position.
Steps
Grasp a set of parallel bars and push yourself up to the starting position.
Keeping your elbows close to your body, lower yourself down until your triceps are parallel to the floor.
Slowly raise yourself back to the starting position.
Note:Â Keep your abs drawn in and your body straight during this exercise.
Steps
Place two benches parallel to each other 3-4 feet apart.
Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the 2 benches.
Cross your feet for support.
Hold onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.
Pause and then return to starting position.
Note:Â Do not go below a 90 degree angle as this can cause on your shoulders.
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up.
Raise the bar over your head and slowly lower the dumbbell in an arc behind your head, towards your back.
Slowly raise the bar back up to the starting position.
Note:Â Keep your elbows close to your head during the exercise
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up.
Raise the bar over your head and slowly lower the dumbbell in an arc behind your head, towards your back.
Slowly raise the bar back up to the starting position.
Note:Â Keep your elbows close to your head during the exercise
Steps
Grasp a barbell with a close grip (4-6 inches apart).
Lie on an incline bench and hold the bar over your head.
Lower your arms in a slight arc so your forearms are touching your biceps.
Slowly return back to the starting position with the bar over your head.
Steps
Lie on a flat bench on your back, with your head at one end.
Grasp a bar with a close grip, approximately 6 inches apart.
Raise the bar straight up over your shoulders, keeping your elbows close in.
Slowly lower the bar in an arc towards your chin.
Return the bar to the starting position.
Steps
Lay face up on a decline bench and grasp an EZ Bar (Curved Barbell).
Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower the bar toward your head.
Slowly return to the starting position.
Steps
Lie on a flat bench with your head at one end.
Grasp an EZ or Curl bar with an overhand grip.
Raise the bar straight up over your shoulders, taking care to keep your elbows in close.
Slowly lower the bar in an arc over your head.
Return the bar to the starting position.
Note: Keep your arms straight throughout this exercise moving only your elbows.
Steps
Sit on a short straight back chair with your feet firmly placed on the floor and your back straight.
Grasp an EZ or Curl bar, or barbell with a grip about 6 inches apart.
Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head.
Return to starting position.
Steps
Lie flat on a bench on your back.
Grasp the bar with a grip approximately 8 inches apart and lower the bar behind your head.
Keeping the bar parallel with the floor, bend your arms down in an arc so the bar moves in a direction under your head.
Slowly return to starting position.
Steps
Lie on a flat bench with your head at one end and your feet placed firmly on the floor.
Grasp a barbell with palms facing your head about 16 inches apart.
Move the bar over your chest (about 1 inch below your nipples).
Extend your arms fully raising the bar fully and then lower the bar to the starting position.
Steps
Lay with your back on a flat bench.
Grip a barbell with a close grip 8-12 inches apart.
Keeping your arms close to your sides lower the bar so it touches your chest, approximately an inch below your nipples.
Slowly return to starting position, concentrating on your triceps.
At the top of the exercise bend your arms down towards your head.
Raise the bar back up over your chest and repeat.
Steps
Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.
Grasp the bar a close grip (approximately 14 apart).
Raise the barbell above your body and move it over the middle of your chest, this is your starting position.
Lower the bar down so it just touches your chest.
Raise the bar till your arms are fully extended and your elbows are locked.
Return to starting position.
Steps
Lie down on a bench, on your back, with your head at one end.
Grasp a barbell with an underhand grip.
Move your arms beyond your head, keeping them in a straight line.
Bending only your elbows, slowly lower and raise the barbell.
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a dumbbell in your right hand with your palms facing up.
Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine.
Slowly raise the dumbbell back up to the starting position.
Switch arms and repeat.
Note: Keep your elbows close to your head during the exercise
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a dumbbell in both hands, with your palms facing up.
Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head.
Slowly raise the dumbbell back up to the starting position.
Note: Keep your elbows close to your head during the exercise.
Steps
Stand with your feet shoulder width apart, your abs drawn in and your back straight as you bend at the waist until your upper body is parallel to the floor.
Hold a dumbbell in each hand.
Bring your right arm up to your side so the dumbbell in line with your chest, keeping your lower arm vertical and press your arm back in arc.
Return to the starting position repeat and switch arms.
Steps
Standing along side a flat bench, bend your left knee and place it on the bench.
Place your left hand on the bench for support, keeping your back at a 45 degree angle.
Hold a dumbbell in your right hand and place your right foot on the floor.
Bend your right arm and raise it up to your shoulder, then with controlled motion kick it back, fully extending your arm.
Switch arms and repeat.
Note: Keep your elbow close to your body during this exercise.
Steps
Grasp a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor.
Extend your arms over your shoulders with your palms facing each other.
Slowly lower the dumbbells behind your head by bending your elbows.
With a controlled motion raise your arms back up to the starting position.
Steps
Sit on the edge of a bench with your feet flat on the floor.
Hold a dumbbell in each hand.
Bring your arms up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical.
Press your arm back in arc towards your back.
Return to the starting position repeat and switch arms.
Steps
Stand with your feet shoulder width apart, your abs drawn in and your back straight as you bend at the waist.
Hold a dumbbell in your right hand.
Bring your right arm up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical and press your arm back in arc.
Return to the starting position repeat and switch arms.
Steps
Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing the floor.
Place your free hand under the shoulder to support your other arm. Slowly bend your elbow over your head with the weight moving only your forearm and elbow.
Return to the starting position and repeat with your other arm.
Note: Practice this exercise with light weight to get used to the movements.
Steps
Lie flat on a bench, on your back, with your head at one end.
Grasp a dumbbell in each hand and raise them at arms length over your shoulders.
Lower the dumbbells in an arc bending your elbows until your forearms are touching your biceps.
Slowly return to the starting position.
Steps
Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing your feet.
Place your free hand under the shoulder to support your other arm.
Slowly lower the weight moving only your forearm and elbow towards and away from your chest.
Repeat with your other arm.
Note: Practice this exercise with light weight to get used to the movements.
Steps
Lay on a flat bench with your head at one end and your feet planted firmly on the floor.
Grasp a dumbbell in each hand with palms facing up.
Raise dumbbells over your body. Your arms will be pointed towards the ceiling.
While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow.
Slowly raise the dumbbell back to the starting position and repeat with your other arm.
Note: Do not perform this exercise if your arms are fatigued, as you are lifting the weight over your face.
Steps
Lay on a flat bench with your head at one end and your feet planted firmly on the floor.
Grasp a dumbbell with both hands with palms facing up.
Raise dumbbell over your body. Your arms will be pointed towards the ceiling.
While keeping your upper arms and elbows still, lower the dumbbell in an arc behind your head.
Slowly raise the dumbbell back to the starting position.
Steps
Sit on a bench with your back straight and your abs drawn in.
Grasp a dumbbell in your hand and place it behind your neck with your elbow bent.
Slowly extend your arm straight up over your head and slowly return to the starting position.
Note: Place your free hand across your chest to help steady yourself during this exercise.
Steps
Sit on a short, straight backed bench with your feet planted firmly on the floor.
Drawing your abs in, grasp the dumbbell with both hands with a palms up grip.
Raise the weight over your head, this is your starting position.
Lower the dumbbell in an arc from above your head to behind your back.
Slowly return to the starting position.
Steps
Lay flat on a bench with your head at one end and your feet firmly planted on the floor.
Hold a dumbbell in each hand so your palms are facing your feet.
Drawing your abs in and keeping your back on the bench, raise the weights to the center of your chest.
Without moving elbows, slowly raise your arms up and out contracting your triceps.
Steps
Sit on the edge of a bench with your feet flat on the floor.
Hold a dumbbell in your right hand.
Bring your right arm up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical.
Press your arm back in arc.
Return to the starting position repeat and switch arms.
Steps
Attach a handle to a low cable pulley machine.
Stand with your back to the weight stack, your feet shoulder width apart.
With your left hand, reach behind you and grasp the handle.
Place your right hand on your left elbow for support.
Extend your left arm straight up towards the ceiling and then lower it to the starting position.
Repeat and switch arms.
Steps
Stand in front of a cable machine and attach a short bar to a high pulley.
Grasp the handle with your palms facing down.
Draw your abs in and keep your back straight.
Keeping your elbows at your side push the handle down towards your thighs.
Pause for a moment and then return to the starting position.
Note:Â You may want to stager one foot in front of the other for a better stance.
Steps
Place an incline bench facing away from a cable pulley.
Attach a short straight bar to the pulley and adjust the height so that your arms can extend fully.
Lie face up on the bench and grasp the bar with a narrow overhand grip.
Starting with your elbows bent overhead, slowly lower the bar towards your feet.
Pause at the bottom and then return to starting position.
Steps
Stand in front of a cable machine and attach a V Bar to a high pulley.
Grasp the bar with palms facing down.
Draw your abs in and keep your back straight.
Keeping your elbows at your side push the bar down towards your thighs.
Pause for a moment and then return to the starting position.
Note: You may want to stager one foot in front of the other for a better stance.
Steps
Stand in front of a cable machine and attach a rope to a high pulley.
Grasp the rope with palms facing down.
Draw your abs in and keep your back straight.
Keeping your elbows at your side push the rope down towards your thighs, if possible “split†the rope apart at the bottom.
Pause for a moment and then return to the starting position.
Note: You may want to stager one foot in front of the other for a better stance.
Steps
Stand in front of a cable machine and attach a bar to a high pulley.
Grasp the handle with palms facing up.
Keeping your elbows at your side, pull the handle down towards your thighs.
Pause for a moment and then return to the starting position.
Note: You may want to stager one foot in front of the other for a better stance.
Steps
Attach a stirrup handle to a cable pulley and adjust the pulley up high.
Kneeling on your left knee, with the left side of your body turned towards the machine, keep your right leg bent and the upper portion of your thigh parallel to the floor.
With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion.
Slowly to return to starting position.
Repeat and switch arms.
Note: Keep all of your body still except the arm you are exercising.
Steps
Attach a stirrup handle to a cable pulley and adjust the pulley up high.
Kneeling on your left knee, with the left side of your body turned towards the machine, keep your right leg bent and the upper portion of your thigh parallel to the floor.
With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion.
Slowly to return to starting position.
Low Triceps Extension with Cable
[exercise title=”Low Triceps Extension with Cable” id=”926″ size=”300,400″]
This exercise is done while lying on a seated row station.
Steps
Attach a rope to the cable pulley at of a seated row station.
Lie on your back on the bench with your head facing the weight stack.
Grasp the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle.
Slowly extend your arms upward squeezing your triceps.
Return to starting position.
Repeat and switch arms.
Note: Keep all of your body still except the arm you are exercising.
Steps
Place a flat bench with the end towards a weight stack.
Attach a short straight bar to the pulley and lower the pulley to the bottom of the stack.
Lie face up on the bench and grasp the bar with a narrow overhand grip.
Starting with your arms extended lower the bar towards the bar towards the stack by bending your elbows.
Slowly extend your arms upright and return to the starting position.
Note:Â Keep your elbows level throughout the exercises.
Steps
Place an incline bench facing away from a cable pulley.
Attach a short straight bar to the pulley and adjust the height so that your arms can extend fully.
Lie face up on the bench and grasp the bar with a narrow overhand grip.
Keeping your arms straight, slowly push the bar down towards your feet.
Pause at the bottom and then return to starting position.
Note:Â Keep your elbows steady throughout this exercise.
Steps
Place a cable pulley on the highest setting and adjust a stirrup handle to the pulley.
Stand facing the weight stack and grasp the handle with and underhand grip.
Keep your back straight, your abs drawn in and your knees slightly bent.
Starting at the top, push your arm down until it is straight, feeling the concentration in your tricep.
Slowly return to starting position.
Tips:Â Keep your elbow close to your side while performing this exercise.
Steps
Place a bench sideways in front of a high pulley machine.
Grasp a straight bar with an over head grip.
Kneel on the floor in front of the bench with your back straight and your head down.
With your elbows and forearms above your head, push the bar down in an arc so that your forearms are touching the bench.
Note: Keep your abs drawn in and your back straight as you perform this exercise.
Steps
Adjust the seat height of the machine so your upper arms and elbows lie flat on the pad. Draw your abs in and sit upright with your back straight. With your arms fully extended grasp the handles and pull them towards your body. Hold for a moment and then slowly return to the starting position.
Note:Â Stay seated and keep your feet firmly on the floor throughout this exercise.
Steps
Adjust the seat of the machine so that the handles are equal with your elbows.
Grasping the handles, press down with equal pressure until your arms are fully extended.
Pause, and then return to the starting position.
Steps
Kneel down on the floor or a mat, placing your hand thumbs together and raise your up on your toes.
Draw your abs in and keep your back and neck in a straight line.
Slowly lower your body towards the floor, by bending your arms, until you are nearly touching the floor.
In a controlled manner raise your body back up to the starting position.
Steps
Grasp a set of parallel bars and push yourself up to the starting position.
Keeping your elbows close to your body, lower yourself down until your triceps are parallel to the floor.
Slowly raise yourself back to the starting position.
Note:Â Keep your abs drawn in and your body straight during this exercise.
Steps
Place two benches parallel to each other 3-4 feet apart.
Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the 2 benches.
Cross your feet for support.
Hold onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.
Pause and then return to starting position.
Note:Â Do not go below a 90 degree angle as this can cause on your shoulders.
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up.
Raise the bar over your head and slowly lower the dumbbell in an arc behind your head, towards your back.
Slowly raise the bar back up to the starting position.
Note:Â Keep your elbows close to your head during the exercise
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up.
Raise the bar over your head and slowly lower the dumbbell in an arc behind your head, towards your back.
Slowly raise the bar back up to the starting position.
Note:Â Keep your elbows close to your head during the exercise
Steps
Grasp a barbell with a close grip (4-6 inches apart).
Lie on an incline bench and hold the bar over your head.
Lower your arms in a slight arc so your forearms are touching your biceps.
Slowly return back to the starting position with the bar over your head.
Steps
Lie on a flat bench on your back, with your head at one end.
Grasp a bar with a close grip, approximately 6 inches apart.
Raise the bar straight up over your shoulders, keeping your elbows close in.
Slowly lower the bar in an arc towards your chin.
Return the bar to the starting position.
Steps
Lay face up on a decline bench and grasp an EZ Bar (Curved Barbell).
Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower the bar toward your head.
Slowly return to the starting position.
Steps
Lie on a flat bench with your head at one end.
Grasp an EZ or Curl bar with an overhand grip.
Raise the bar straight up over your shoulders, taking care to keep your elbows in close.
Slowly lower the bar in an arc over your head.
Return the bar to the starting position.
Note: Keep your arms straight throughout this exercise moving only your elbows.
Steps
Sit on a short straight back chair with your feet firmly placed on the floor and your back straight.
Grasp an EZ or Curl bar, or barbell with a grip about 6 inches apart.
Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head.
Return to starting position.
Steps
Lie flat on a bench on your back.
Grasp the bar with a grip approximately 8 inches apart and lower the bar behind your head.
Keeping the bar parallel with the floor, bend your arms down in an arc so the bar moves in a direction under your head.
Slowly return to starting position.
Steps
Lie on a flat bench with your head at one end and your feet placed firmly on the floor.
Grasp a barbell with palms facing your head about 16 inches apart.
Move the bar over your chest (about 1 inch below your nipples).
Extend your arms fully raising the bar fully and then lower the bar to the starting position.
Steps
Lay with your back on a flat bench.
Grip a barbell with a close grip 8-12 inches apart.
Keeping your arms close to your sides lower the bar so it touches your chest, approximately an inch below your nipples.
Slowly return to starting position, concentrating on your triceps.
At the top of the exercise bend your arms down towards your head.
Raise the bar back up over your chest and repeat.
Steps
Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.
Grasp the bar a close grip (approximately 14 apart).
Raise the barbell above your body and move it over the middle of your chest, this is your starting position.
Lower the bar down so it just touches your chest.
Raise the bar till your arms are fully extended and your elbows are locked.
Return to starting position.
Steps
Lie down on a bench, on your back, with your head at one end.
Grasp a barbell with an underhand grip.
Move your arms beyond your head, keeping them in a straight line.
Bending only your elbows, slowly lower and raise the barbell.
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a dumbbell in your right hand with your palms facing up.
Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine.
Slowly raise the dumbbell back up to the starting position.
Switch arms and repeat.
Note: Keep your elbows close to your head during the exercise
Steps
Stand with your feet shoulder width apart, your back straight and your abs drawn in.
Hold a dumbbell in both hands, with your palms facing up.
Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head.
Slowly raise the dumbbell back up to the starting position.
Note: Keep your elbows close to your head during the exercise.
Steps
Stand with your feet shoulder width apart, your abs drawn in and your back straight as you bend at the waist until your upper body is parallel to the floor.
Hold a dumbbell in each hand.
Bring your right arm up to your side so the dumbbell in line with your chest, keeping your lower arm vertical and press your arm back in arc.
Return to the starting position repeat and switch arms.
Steps
Standing along side a flat bench, bend your left knee and place it on the bench.
Place your left hand on the bench for support, keeping your back at a 45 degree angle.
Hold a dumbbell in your right hand and place your right foot on the floor.
Bend your right arm and raise it up to your shoulder, then with controlled motion kick it back, fully extending your arm.
Switch arms and repeat.
Note: Keep your elbow close to your body during this exercise.
Steps
Grasp a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor.
Extend your arms over your shoulders with your palms facing each other.
Slowly lower the dumbbells behind your head by bending your elbows.
With a controlled motion raise your arms back up to the starting position.
Steps
Sit on the edge of a bench with your feet flat on the floor.
Hold a dumbbell in each hand.
Bring your arms up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical.
Press your arm back in arc towards your back.
Return to the starting position repeat and switch arms.
Steps
Stand with your feet shoulder width apart, your abs drawn in and your back straight as you bend at the waist.
Hold a dumbbell in your right hand.
Bring your right arm up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical and press your arm back in arc.
Return to the starting position repeat and switch arms.
Steps
Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing the floor.
Place your free hand under the shoulder to support your other arm. Slowly bend your elbow over your head with the weight moving only your forearm and elbow.
Return to the starting position and repeat with your other arm.
Note: Practice this exercise with light weight to get used to the movements.
Steps
Lie flat on a bench, on your back, with your head at one end.
Grasp a dumbbell in each hand and raise them at arms length over your shoulders.
Lower the dumbbells in an arc bending your elbows until your forearms are touching your biceps.
Slowly return to the starting position.
Steps
Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing your feet.
Place your free hand under the shoulder to support your other arm.
Slowly lower the weight moving only your forearm and elbow towards and away from your chest.
Repeat with your other arm.
Note: Practice this exercise with light weight to get used to the movements.
Steps
Lay on a flat bench with your head at one end and your feet planted firmly on the floor.
Grasp a dumbbell in each hand with palms facing up.
Raise dumbbells over your body. Your arms will be pointed towards the ceiling.
While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow.
Slowly raise the dumbbell back to the starting position and repeat with your other arm.
Note: Do not perform this exercise if your arms are fatigued, as you are lifting the weight over your face.
Steps
Lay on a flat bench with your head at one end and your feet planted firmly on the floor.
Grasp a dumbbell with both hands with palms facing up.
Raise dumbbell over your body. Your arms will be pointed towards the ceiling.
While keeping your upper arms and elbows still, lower the dumbbell in an arc behind your head.
Slowly raise the dumbbell back to the starting position.
Steps
Sit on a bench with your back straight and your abs drawn in.
Grasp a dumbbell in your hand and place it behind your neck with your elbow bent.
Slowly extend your arm straight up over your head and slowly return to the starting position.
Note: Place your free hand across your chest to help steady yourself during this exercise.
Steps
Sit on a short, straight backed bench with your feet planted firmly on the floor.
Drawing your abs in, grasp the dumbbell with both hands with a palms up grip.
Raise the weight over your head, this is your starting position.
Lower the dumbbell in an arc from above your head to behind your back.
Slowly return to the starting position.
Steps
Lay flat on a bench with your head at one end and your feet firmly planted on the floor.
Hold a dumbbell in each hand so your palms are facing your feet.
Drawing your abs in and keeping your back on the bench, raise the weights to the center of your chest.
Without moving elbows, slowly raise your arms up and out contracting your triceps.
Steps
Sit on the edge of a bench with your feet flat on the floor.
Hold a dumbbell in your right hand.
Bring your right arm up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical.
Press your arm back in arc.
Return to the starting position repeat and switch arms.
Steps
Attach a handle to a low cable pulley machine.
Stand with your back to the weight stack, your feet shoulder width apart.
With your left hand, reach behind you and grasp the handle.
Place your right hand on your left elbow for support.
Extend your left arm straight up towards the ceiling and then lower it to the starting position.
Repeat and switch arms.
Steps
Stand in front of a cable machine and attach a short bar to a high pulley.
Grasp the handle with your palms facing down.
Draw your abs in and keep your back straight.
Keeping your elbows at your side push the handle down towards your thighs.
Pause for a moment and then return to the starting position.
Note:Â You may want to stager one foot in front of the other for a better stance.
Steps
Place an incline bench facing away from a cable pulley.
Attach a short straight bar to the pulley and adjust the height so that your arms can extend fully.
Lie face up on the bench and grasp the bar with a narrow overhand grip.
Starting with your elbows bent overhead, slowly lower the bar towards your feet.
Pause at the bottom and then return to starting position.
Steps
Stand in front of a cable machine and attach a V Bar to a high pulley.
Grasp the bar with palms facing down.
Draw your abs in and keep your back straight.
Keeping your elbows at your side push the bar down towards your thighs.
Pause for a moment and then return to the starting position.
Note: You may want to stager one foot in front of the other for a better stance.
Steps
Stand in front of a cable machine and attach a rope to a high pulley.
Grasp the rope with palms facing down.
Draw your abs in and keep your back straight.
Keeping your elbows at your side push the rope down towards your thighs, if possible “split†the rope apart at the bottom.
Pause for a moment and then return to the starting position.
Note: You may want to stager one foot in front of the other for a better stance.
Steps
Stand in front of a cable machine and attach a bar to a high pulley.
Grasp the handle with palms facing up.
Keeping your elbows at your side, pull the handle down towards your thighs.
Pause for a moment and then return to the starting position.
Note: You may want to stager one foot in front of the other for a better stance.
Steps
Attach a stirrup handle to a cable pulley and adjust the pulley up high.
Kneeling on your left knee, with the left side of your body turned towards the machine, keep your right leg bent and the upper portion of your thigh parallel to the floor.
With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion.
Slowly to return to starting position.
Repeat and switch arms.
Note: Keep all of your body still except the arm you are exercising.
Steps
Attach a stirrup handle to a cable pulley and adjust the pulley up high.
Kneeling on your left knee, with the left side of your body turned towards the machine, keep your right leg bent and the upper portion of your thigh parallel to the floor.
With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion.
Slowly to return to starting position.
Low Triceps Extension with Cable
[exercise title=”Low Triceps Extension with Cable” id=”926″ size=”300,400″]
This exercise is done while lying on a seated row station.
Steps
Attach a rope to the cable pulley at of a seated row station.
Lie on your back on the bench with your head facing the weight stack.
Grasp the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle.
Slowly extend your arms upward squeezing your triceps.
Return to starting position.
Repeat and switch arms.
Note: Keep all of your body still except the arm you are exercising.
Steps
Place a flat bench with the end towards a weight stack.
Attach a short straight bar to the pulley and lower the pulley to the bottom of the stack.
Lie face up on the bench and grasp the bar with a narrow overhand grip.
Starting with your arms extended lower the bar towards the bar towards the stack by bending your elbows.
Slowly extend your arms upright and return to the starting position.
Note:Â Keep your elbows level throughout the exercises.
Steps
Place an incline bench facing away from a cable pulley.
Attach a short straight bar to the pulley and adjust the height so that your arms can extend fully.
Lie face up on the bench and grasp the bar with a narrow overhand grip.
Keeping your arms straight, slowly push the bar down towards your feet.
Pause at the bottom and then return to starting position.
Note:Â Keep your elbows steady throughout this exercise.
Steps
Place a cable pulley on the highest setting and adjust a stirrup handle to the pulley.
Stand facing the weight stack and grasp the handle with and underhand grip.
Keep your back straight, your abs drawn in and your knees slightly bent.
Starting at the top, push your arm down until it is straight, feeling the concentration in your tricep.
Slowly return to starting position.
Tips:Â Keep your elbow close to your side while performing this exercise.
Steps
Place a bench sideways in front of a high pulley machine.
Grasp a straight bar with an over head grip.
Kneel on the floor in front of the bench with your back straight and your head down.
With your elbows and forearms above your head, push the bar down in an arc so that your forearms are touching the bench.
Note: Keep your abs drawn in and your back straight as you perform this exercise.
Steps
Adjust the seat height of the machine so your upper arms and elbows lie flat on the pad. Draw your abs in and sit upright with your back straight. With your arms fully extended grasp the handles and pull them towards your body. Hold for a moment and then slowly return to the starting position.
Note:Â Stay seated and keep your feet firmly on the floor throughout this exercise.
Steps
Adjust the seat of the machine so that the handles are equal with your elbows.
Grasping the handles, press down with equal pressure until your arms are fully extended.
Pause, and then return to the starting position.