Exercise Directory: Straight Arm Tricep/Bridge
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This exercise focuses on working the backs of your arms, but it also helps to sculpt your shoulders. Everyone's ROM [Range of Motion] is different ... so keep this in mind as your perform this exercise.
STEP #1: Start by lying on your back on the floor. STEP #2: Bend your knees and place your feet firmly on the floor. STEP #3: Next slowly lift your bottom off the floor until you create a straight line from your shoulders to your knees. STEP #4: Concentrate on squeezing your booty and drawing your belly button in toward your spine ... keeping your core/midsection engaged throughout this exercise. STEP #5: Next grab a dumbbell ... holding the head of the dumbbell with each hand. Front View: |
Side View:STEP #6: Extend your arms above your chest.
STEP #7: Keeping your arms straight, lower the dumbbell toward the floor. This is where you need to be aware of how far you can comfortably lower the weight without over extending. STEP #8: Slowly return the weight to starting position. STEP #9: Repeat this movement for approximately 10-20 repetitions ... or until your shoulders and triceps feel fatigued. STEP #10: Rest. STEP #11: Repeat. NOTE: This exercise will help build sculpted shoulders and will help tighten the triceps. |