Tag: Arms

Low Pulley Lateral Raises

Grasp the handle with the arm next to the body:

  • Inhale and raise the arm to horizontal.
  • Exhale out at the end of the movement.

This exercise mainly develops the middle deltoid. Because the muscle is multipennate, com- posed of many fibers in the shape of a feather, it is best to vary the working angles in order to work all the fibers.

Variations:

  • Single-Arm Low Pulley Lateral Raises: performed using one arm at a time.
  • Alternating Low Pulley Lateral Raises: alternating between arms while raising the weight.
  • Standing Lateral Raises: performed while standing, as opposed to being seated.
  • Bent-Over Low Pulley Lateral Raises: performed while bending over, with your torso parallel to the floor.

Front Arm Raises

Stand with the feet slightly apart, holding the barbells with an overhand grip as they rest against the front of the thighs or slightly to the side:

  • Inhale and alternate raising the arms to the front to eye level.
  • Exhale at the end of the effort.

This exercise uses mainly the anterior deltoid, the clavicular head of the pectoralis major, and, to a lesser degree, the remaining deltoids. All movements that raise the arms contract the muscles that anchor the scapula to the rib cage, such as the serratus anterior and rhomboids, which create a stable support for the humerus to move from.

One Arm Dumbbell Triceps Extensions

Sit or stand and grip a dumbbell in one hand with the arm vertical:

• Inhale and bend the elbow to lower the dumbbell behind the head to the neck.
• Return to the initial position.
• Exhale at the end of the movement.

The vertical position of the arm stretches the long head of the triceps brachii, emphasizing its contraction while working.

Comment: Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.

Variations:

• Seated one arm dumbbell triceps extensions: This exercise involves sitting on a bench or chair and extending one arm overhead at a time.

• Lying one arm dumbbell triceps extensions: This exercise is done lying on a flat bench, and involves extending one arm straight up towards the ceiling.

• Bent-over one arm dumbbell triceps extensions: This exercise involves bending over at the waist, with one arm hanging straight down and holding a dumbbell, and then extending the arm straight up behind you.

• Concentration one arm dumbbell triceps extensions: This exercise is done sitting on a bench with one arm extended overhead and the other arm resting on the bench, holding a dumbbell.

Dumbbell Triceps Extensions

Lie on a flat bench and grasp a dumbbell in each hand with the arms vertical:

• Inhale and lower the forearms by bending the elbow with a controlled movement.
• Return to the initial position.
• Exhale at the end of the effort.

This exercise works all three heads of the triceps brachii equally.

Variations:

• Seated dumbbell triceps extensions: This exercise involves sitting on a bench or chair and extending your arms overhead.

• Lying dumbbell triceps extensions: This exercise is done lying on a flat bench, and involves extending your arms straight up towards the ceiling.

• Bent-over dumbbell triceps extensions: This exercise involves bending over at the waist, with your arms hanging straight down and a dumbbell in each hand, and then extending your arms straight up behind you.

• Concentration dumbbell triceps extensions: This exercise is done sitting on a bench with one arm extended overhead and the other arm resting on the bench, holding a dumbbell.

• One arm dumbbell triceps extensions: This exercise involves using one arm at a time to perform the triceps extension, making it a great way to isolate each arm individually.

Triceps Extensions

Lie on a horizontal bench and grasp the barbell with an overhand grip and the arms vertical:

• Inhale and lower the barbell to the forehead or behind the head by bending the elbows.
• Return to the initial position.
• Exhale at the end of the effort.

Comment: Because of individual variations in shoulder width, valgus angle at the elbows, and wrist flexibility, the hands can be closer or farther apart on the bar and the elbow angle more or less open during the exercise.
Using an E-Z bar helps prevent excessive strain at the wrists.

There are several variations for triceps extensions:

  1. Overhead triceps extensions: Done with a dumbbell or barbell, this exercise involves extending your arm overhead to work the triceps from a different angle.
  2. Close-grip bench press: This exercise involves doing a traditional bench press with a narrower grip, which places more emphasis on the triceps.
  3. Lying triceps extensions: This exercise is done lying on a flat bench, using a barbell or dumbbell, and involves extending your arm straight up towards the ceiling.
  4. Diamond pushups: This exercise involves placing your hands close together, forming a diamond shape, and doing pushups to target the triceps.
  5. Kickbacks: This exercise is done using a dumbbell and involves extending your arm straight back behind you to target the triceps.

Reverse Push Downs

Stand facing the machine with the arms next the body and elbows bent and grasp the handle with an underhand grip:

• Inhale and extend the forearms by straightening the elbows, keeping them tucked into the body.
• Exhale at the end of the movement.

The underhand grip isolates the medial head of the triceps brachii and precludes working with heavy weights.

When extending the forearms, the anconeus and wrist extensors also contract.
The extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, and extensors carpi radialis longus and brevis keep the wrist straight with isometric contraction during the exercise.

Push Downs

Stand with the back to the machine and grasp the handle with an overhand grip, keeping the elbows tucked into the body:

• Inhale and extend the forearms, keeping the elbows tucked into the body.
• Exhale at the end of the movement.

Comment: This exercise isolates the triceps and the anconeus.
The variation using a rope rather than a handle engages the lateral head of the triceps more intensely.
Performing the movement with an underhand grip requires more contribution from the medial head of triceps.
Hold an isometric contraction for one or two seconds at the end of the movement to feel the effort more intensely. When using heavy weights, lean forward with the torso. Beginners can use this exercise to develop enough strength to move on to more difficult exercises.

Wrist Curls

Sit with the forearms resting on the thighs or on a bench and grasp the bar with an underhand grip with wrists relaxed:

• Inhale and raise the hands by flexing at the wrists.

This exercise contracts the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, and the flexors digitorum superficialis and profundus. The latter two muscles, although located deep in the wrist, make up most of the muscle mass of the wrist flexors.

Reverse Wrist Curls

Sit with the forearms resting on the thighs or on a bench and grasp the bar with an overhand grip and keep the wrists relaxed:

• Raise the hands by extending at the wrists.

This exercise contracts the extensor carpi radialis longus and brevis, extensor digitorum, extensor digiti minimi, as well as the extensor carpi ulnaris.

Comment: This exercise strengthens the wrists, which are often vulnerable because of weak wrist extensors.