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Tricep Kickback:


WHEN IT COMES TO SHAPING THAT HORSE SHOE FOR THE TRICEP THE KICKBACK KICKS BUTT

1-Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Keep your arm close to your body.

2-Extend slowly the dumbbell back squeezing the tricep and hold it straight for 1 second and bring it back down and repeat.

3-The emphasis of this workout should be on the extension and being able to hold the weight for one second on the way up, this and perfect form are the keys to this workout.

NFM

Seated Tricep Extension:


AS A BASE THIS WORKOUT IS GREAT FOR DEVELOPING THE TRICEP MUSCLE

1-Sit on a bench with back support or flat bench and hold a dumbbell between both hands behind your head.

2-Raise the dumbbell with both hands until your arms are fully extended to squeeze the back of the tricep muscle. Then bring the weight back down slowly to about 90 degrees stretching the muscle.

3-The form you keep in this tricep workout is very crucial to hit the right part of the tricep muscle.

NFM

Standing Tricep extension:

THIS FIRMS UP THE BOTTOM OF THE ARM AND IS A GREAT OVERALL TRICEP WORKOUT

1-Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.

2-Raise the dumbbell until your arm is close to being fully extended squeezing the tricep muscle.

3-It is important to keep your arm rigid when doing this workout so the back of the tricep can stretch when going down.

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Dumbbell Front Raise:


THIS WORKOUT WILL HELP BRING OUT THE FRONT PART OF YOUR SHOULDERS

1-Stand straight head up shoulder back. Hold one dumbbell with each hand in front of your thighs, palms facing your body.

2-Raise the dumbbells forward in front of you and slightly squeeze inwards. When raising the dumbbells make sure to raise them at shoulder level not higher use gravity on the way down by going slowly with this workout.

3-Keep your arms extended throughout but bent slightly and make sure you breathe.

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Bent-Over Deltoid Raise:

IF YOU WANNA BUILD THE SHOULDER MUSCLES BACK THERE THIS IS THE WORKOUT

1-Sit on one end of a flat bench and lean forward with your chest close to your knees. Grab a dumbbell in each hand palms facing each other.

2- Keep your back straight and head up. Maintain this position to help keep the right form. Let your arms hang down at your side, then raise them up squeezing the rear muscles in your back and shoulders. Your arms should be parallel to the ground after you have raised them.

3-This may feel awkward at first but this workout is an excellent way to build muscles in the rear deltoid muscle. The key is holding the dumbbells up for 1/2 a second when raising.

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