Concentration Curls; Overhead Triceps Extension - Stairmaster TwistLock Dumbbell Owner's Manual

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Exercise Guide

CONCENTRATION CURLS

Sit on a flat bench with your feet firmly planted on the floor, slightly wider than
shoulder width apart. With a dumbbell in one hand, rest the back of that upper arm
on the inner thigh of the same leg just above your knee. Curl the dumbbell upward
until your biceps and forearm almost touch. Pause and slowly return to the starting
position. Finish the set and repeat with your other arm. Exhale when curling the
dumbbells, inhale when lowering the dumbbells.
TARGET MUSCLES
Biceps, Elbow Flexors
Proper Form
Keep your elbow pressed against your inner thigh, chest up, and
abs tight.

OVERHEAD TRICEPS EXTENSION

Stand with your feet shoulder width apart and your knees slightly bent. Start by
holding one end of one dumbbell with both hands. Make sure fingers and thumbs
are securely placed under the plates of the dumbbell. Place the dumbbell behind
your head with your elbows at a 90° angle. Raise the dumbbell directly up over
your head and stop the motion before your arms are completely straight. Pause
and slowly return to the starting position. Exhale when pressing the dumbbell, in-
hale when lowering the dumbbell.
TARGET MUSCLES
Triceps
Proper Form
Your elbows should be pointing upward with your forearms parallel
to the floor at the start position. Keep your chest up, abs tight,
knees slightly bent, and elbows close to your head.
START
FINISH
START
FINISH