Tag Archives: muscle

Resistance Band Triceps Extension

We can work our triceps at home, using the resistance band.

Anchor the band at the top of the door and stand facing it. Your feet hip-width apart. Grab the handles and brace your abs to stabilize your spine. Keep your torso aligned and pull your shoulder blades back and down.

Exhale and contract your triceps, straighten your elbows and pressing the handle down toward the floor. Continue pressing until your elbows are straight but not locked.

Inhale and return to the starting position. Repeat.

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Dumbbell Triceps Kickback

An easy exercise for your triceps is the kickback.

Hold a dumbbell in the right hand. Stand in a split-stance position with the left leg forward. Keep your weight distributed through the heels of both feet. Brace your abdominal and core muscles to stabilize the spine. Slowly lean forward, shifting most of your upper extremity body weight into the left side. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.

Bend your right elbow bringing your upper arm parallel to, and close to, your torso. Your forearm should hang perpendicular to the floor.

Exhale and slowly straighten your elbow. Your upper arm should remain stationary next to your torso. Do not allow the upper arm to rise during the movement. Do not allow the low back to sag or your torso to rotate.

Inhale and slowly bend your elbow, returning to starting position.

Repeat and change sides.

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Standing Barbell Curl

The barbell curl is a pure biceps mass builder. This is very simple exercise to perform but as with all other exercises, the form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.

Hold a barbell or E-Z bar with palms facing forward. Your grip should be shoulder-width apart. The bar should rest on the front of your thighs with your wrists straight, not bent.
Stand in a split-stance position with knees slightly bent to stabilize your body. Brace your torso by contracting your abs. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine.

Exhale. Contract your biceps, bending your elbows, and raising the bar toward the front of your shoulders in a slow and controlled manner. Keep your torso erect and the wrists in neutral. Do not allow the shoulders to shrug, the back to arch or the elbows to move forward throughout this movement.

Inhale. Straighten the elbows and lower the barbell back to the starting position in a slow and controlled manner. Do not bounce the bar off the front of your thighs.

As some of us show structural differences at the elbow, we may not be able to grip the barbell with our arms against our sides in the lowered position unless we force a bend at our wrists. The grip position you select should be the one that is most comfortable and enables you to keep the wrists aligned with the forearm.

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Barbell Shrug Behind The Back

This is an excellent exercise for your traps, and I like it very much because I don´t need a heavy weight to feel the burn.

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back with palms facing back. Your hands should be a little wider than shoulder width apart.

Exhale as you raise your shoulders up as far as you can go. Hold there for a second.

Inhale and return to the starting position.

Repeat.

NOTICE: Do not lift the barbell by using your biceps. The arms should remain stretched out at all times.

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Barbell Overhead Triceps Extension

This is a classic exercise for triceps, but you should be careful and I don´t recommend it if you have lower back issues. As you imagine, holding a weight behind your head creates tension in your lower back.

Stand-up holding a barbell or e-z bar with palms facing forward and hands closer than shoulder width apart. Feet about shoulder width apart. Lift the barbell above your head until your arms are fully extended. Keep your elbows in.

Inhale. Keeping your upper arms close to your head and elbows in, lower the barbell behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.

Exhale as you contract your triceps, extending your arms to the starting position.

Repeat.

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Single Leg Stability Ball Hamstring Curl

Once you master the stability ball hamstring curl, you should try the single leg variation.

Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Lift your hips up off the floor. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades. Extend one leg to the ceiling.

Exhale and gently bend your knee and pull the ball toward your hips. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

Inhale and slowly press the ball away from your hips until the knee is straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat and change legs.

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Barbell upright row

This is a basic exercise for your trapezius and will help to build a strong back.

Grasp a barbell with a grip slightly less than shoulder width. The bar should be resting on your thighs with your arms extended and a slight bend in your elbows. Keep your back straight.

Exhale and use the traps to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it as much as you can. Your elbows should drive the motion, and should always be higher than your wrists.

Inhale and lower the bar back down slowly to the starting position.Repeat.

Workout with us:

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

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