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| Muscles worked:
| | Triceps
| | Instructions:
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- Sit on a chair or 90 degree angle bench, head up, back straight, feet firmly on the floor.
- Hold one dumbbell (vertical to floor) with both hands overhead.
- Keeping your upper arms in place, slowly lower dumbbell straight down behind head, as low as you can naturally go. Keeping elbows at one fixed point.
- Raise the dumbbell upward over your head until arms are extended, rotating your hands up and over until the top plates are resting in palms of hands, thumbs around handle.
- Lower the dumbbell behind your head in a slow, controlled manner.
- Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and keep upper arms (from shoulders to elbows) close to sides at all times.
| | Don'ts:
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- Don't hold the dumbbell so that the dumbbell changes the angle of motion. Keep the dumbbell so that it is vertical throughout the lifting and lowering motion.
- When lifting and lowering the dumbbell try not to sway or arch your back.
- Don't allow your upper arms to move. Keep your elbows at a "fixed-point" throughout the exercise.
- Don't just let the weight drop behind your head. Slowly lower the weight so that you are resisting the weights downward force.
| | Alternate exercises:
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