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Overhead Triceps Extension

Exercise Name: Overhead Triceps Extension

Body Part(s) Worked: Triceps / Core

Start: In a seated position with your abdominals tightened, hold one dumbbell in your hands with your elbows by

your ears.

Finish: Slowly lower the dumbbell by bending your elbows to a 90 degree angle, then push back to starting position.

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Prone Triceps Kickback

Exercise Name: Prone Triceps Kickback

Body Part(s) Worked: Triceps / Core

Start: Begin prone over the ball with a dumbbell in one hand and the other hand used for support. Your upper arm

holding the dumbbell should be parallel to the ground and bent at a 90 degree angle.



Finish: Straighten your arm while contracting your triceps. Slowly lower back to finishing position. Be sure to keep

your upper arm parallel to the ground throughout the entire motion of the exercise. Only the elbow should be bending,and no movement should come from the shoulder.


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Ball Kneeling Hammer Curl

Exercise Name: Kneeling Biceps Curl

Body Part(s) Worked: Biceps / Core

Start: This is a very advanced exercise and should not be done with very heavy weight. You should be able to

balance in a kneeling position on the ball without any weights before attempting this exercise. Begin by kneeling

on the ball, holding the dumbbells at the side with your palms facing forward. Keep your abdominals tightened, and

your knees about shoulder width apart (this will make it easier to stay on the ball).

Finish: Curl your hands up by bending your elbows and contracting your biceps muscles.


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Kneeling Biceps Curl

Exercise Name: Kneeling Biceps Curl

Body Part(s) Worked: Biceps / Core

Start: This is a very advanced exercise and should not be done with very heavy weight. You should be able to

balance in a kneeling position on the ball without any weights before attempting this exercise. Begin by kneeling

on the ball, holding the dumbbells at the side with your palms facing forward. Keep your abdominals tightened, and

your knees about shoulder width apart (this will make it easier to stay on the ball).

 

Finish: Curl your hands up by bending your elbows and contracting your biceps muscles.


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Ball Preacher Curl

Exercise Name: Ball Preacher Curl

Body Part(s) Worked: Biceps / Core

Start: Kneeling on the ground with your stomach over the ball, place your elbows on the ball with the dumbbells in

your hands.

 

 

 

Finish: Curl your hands up by bending your elbows and contracting your biceps muscles. Keep your abdominals

tight the entire time in order to keep your balance.

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