Cable Tricep Pulldowns (single arm) Start by placing a rope attachment on a cable pulley on the highest height setting.Stand facing the weight stack and grasp the rope handle with and underhand grip. Keeping your back straight, your abs drawn in, and your knees slightly bent, push down your arm down until it is straight. You should feel the stretch in the tricep muscle. Slowly return to the starting position. Repeat for desired number of reps.
Overhead Tricep Extensions Begin by attaching a rope to a cable stack set at the highest height possible and assume a standing position. Doing a split stance, grasp the rope overhead with palms facing in, and lean forward by hinging at the hips. Start the movement by extending the elbows and flexing the triceps, return to starting position. Repeat for desired number of reps.
Lie on the pad of a T-bar machine and hold the handle with a neutral grip. Start by driving the elbows behind the body while also retracting the shoulder blades. Pull the weight towards the body until your elbows are at the midline or slightly past. Hold for one or two counts and then slowly lower the weight back to the starting position. Repeat for desired number of reps.
Front Plate Raise Standing up straight hold a barbell plate with both hands, palms facing each other and your arms extended. Slowly raise the plate as you exhale until it is a little about shoulder height. Hold for two counts. Don't swing the weight or bend the elbows. Your torso should remain still. Repeat for number of reps. Dumbbell Rear Delt Flies Hold a dumbbell in each hand palms facing each other, and bend at the waist keeping your chest facing down. Keeping your upper body facing down and still, and
Choose desire weight, and adjust the knee pad to help keep your knees on the ground, Grab one handle with one hand and pulldown bringing your elbow down to your side. Hold for two counts and slow raise the arm back up. Complete on that side for number of reps and repeat on the opposite side.
Using a squat rack bar lower the bar so that when you are holding it you are almost at a 90 degree angle. Grip the bar with a neutral grip or reverse grip and let your arms be fully extended and your legs straight out weight in your heels. Slowly begin to pull yourself up by flexing the elbows. Do not use momentum to pull yourself up, the goal is to get the bar to your chest. Once your chest has reach the bar hold for 1 or 2 counts and slowly
Start by standing with your back straight and your feet apart. Hold a dumbbell in one hand at shoulder level resting it on your shoulder. Brace your core muscles and step back into a lunge with the leg on the same side you are holding the dumbbell with, while simultaneously pushing the dumbbell up extending your arm up all the way. Step back to your standing position bring the dumbbell back down to the shoulder. Do the number of reps on this side and switch to the other side for the same number
Face Pulls Facing a high pulley, attach a rope or dual handle attachment. Pull the weight directly towards your face, while separating your hands during the movement. Keep the upper part of the arms parallel to the ground. Repeat for number of reps. Military Press Hold the barbell with your palms facing forward, gripping the bar wider than shoulder width apart. Slightly bend the kneed and hold the barbell at your collar bone, lift the barbell up over your head by locking your arms and hold for two counts. Lower bar back down to the collar bone slowly