Lying Triceps Extension - Stairmaster TwistLock Dumbbell Owner's Manual

Exercise Guide

LYING TRICEPS EXTENSION

Position yourself on a flat bench so that your feet are flat on the floor or on the
bench rear stabilizer and your head and neck are supported. Start with a dumbbell
in each hand and your arms at a 60-90° angle with the dumbbells positioned
above your head. Slowly push the dumbbells up in an arching motion and stop just
before your arms are completely straight. The dumbbells should be right above
your face at the top of the motion. Pause and slowly return to the starting position.
Exhale when pushing the dumbbells, inhale when lowering the dumbbells.
TARGET MUSCLES
Triceps
Proper Form
Your elbows should be pointing upward and the dumbbells per-
pendicular to the floor at the start of the motion. Keep your back
pressed into the back pad with your abs tight and chest up.
SQUATS
Stand with your feet shoulder width apart and your knees slightly bent. Start with a
dumbbell in each hand and your arms at your sides with your palms facing your
sides. Stand straight with your chest out and abs tight. Bend at your hips and
slowly lower your body into a seated position. Your knees should be at a 90° angle
at the end of the motion. Pause and slowly return to the starting position. Exhale
on the squat, inhale on the return.
TARGET MUSCLES
Quadriceps, Glutes, Hamstrings, Adductors
Proper Form
Keep your back straight, head up and do not let your knees go
beyond your toes.
START
FINISH
START
FINISH
Page 13