untitled

Photograph by Sunstreak Productions, Inc.

Triceps kickback

The triceps kickback works your triceps, which assist the chest in just about

every pushing movement. Use caution when doing this move if you have

elbow or lower-back problems.

Figure 14-14:

We suggest

the arm-curl

machine as

a gym

alternative

to the

dumbbell

biceps curl.

230 Part IV: Lift and Curl: Building a Stronger Bod with Weights

It’s all in the wrists

Chapter 5 discusses two ways to avoid a painful

injury known as tennis elbow, and one involves

strengthening your wrists. One of the simplest

weight-lifting exercises for your wrists is the

dumbbell wrist curl:

1. Form a 90-degree angle between your fore-
   arm and bicep and lay your forearm on a
   table or weight bench, palms facing up.
   2. Placing a dumbbell in your open hand,
   close your fingers and hand around the
   dumbbell and roll the dumbbell up until
   your wrist is flexed.
   3. Return to your starting position and repeat
   for a set of eight to ten reps.