T
TinTin
Guest
1. Grab a pair of light dumbbells (about 5 kilos) and lie on your back on a bench. Hold the dumbbells over your head with straight arms, palms facing each other. Then, without moving your upper arms, bend your elbows and lower the dumbbells to your shoulders.
2. As the dumbbells approach the level of your temples, keep your thumbs and index fingers gripped tightly, but loosen the rest of your fingers, allowing the dumbbells to tilt back until they're almost perpendicular to the floor.
3. Continue the downward motion until the weights are next to your ears. Pause, then lift the weights back to the starting position, tightening your grip amd straightening your arms.
BONUS: After a set of 10 repetitions, do another 10 with no rest inbetween sets, but add this twist: Hold the dumbbells with an overhand grip. As you lower them, bend your wrists back towards your head and allow the weights to roll to your fingertips. This works the lateral head of the triceps - the part near your elbow that, along with the long head, gives your triceps that "horsehoe" look.
2. As the dumbbells approach the level of your temples, keep your thumbs and index fingers gripped tightly, but loosen the rest of your fingers, allowing the dumbbells to tilt back until they're almost perpendicular to the floor.
3. Continue the downward motion until the weights are next to your ears. Pause, then lift the weights back to the starting position, tightening your grip amd straightening your arms.
BONUS: After a set of 10 repetitions, do another 10 with no rest inbetween sets, but add this twist: Hold the dumbbells with an overhand grip. As you lower them, bend your wrists back towards your head and allow the weights to roll to your fingertips. This works the lateral head of the triceps - the part near your elbow that, along with the long head, gives your triceps that "horsehoe" look.