The Body Sculpting Bible for Women (92 page)

FAQ:

I always see people doing this exercise with their body in line with the cable, but with their head to one side
.

ANSWER:

Pulling your head to one side of the cable will create an imbalance in the distribution of weight. One side will be working much more than the other, and there are risks to your spine, as it is enduring the lateral pull to your core.

To avoid this, keep your head directly in the middle of the cable, stand up straight to avoid the chest’s muscles involvement, keep your elbows pointed to the round, and lock those shoulders in place. Don’t let them flex upward.

Triceps Kickback

We see so many people doing this exercise the wrong way. It is vital that you do it with proper form and technique, or you will be wasting your time.

Notice the model demonstrating the exercise. Do you see how her upper arm remains stationary from the start to finish? This is vital to the development of your triceps. Too many people use momentum to bring the dumbbell to the extended top position of the movement. They don’t realize that this does absolutely nothing productive in developing the triceps muscles. Lighten the weight if necessary and be conscious of your form and technique.

PROPER ALIGNMENT

With this exercise, you will be training one arm at a time. Starting with the right triceps, lean down on a flat bench and place your left knee and your left hand on the bench for support. Your right leg will remain in a semi-straight position, with the foot flat on the floor. Maintain a flat back throughout the exercise.

Pick up a dumbbell with the right hand using an overhand grip, making sure that the weight is light enough to maintain proper form throughout the exercise.

In the bent-over position, place the upper arm (right humerus) flush against the right side of your body. Make sure to allow your lower arm to remain loose.

Take note that when you are ready to begin this exercise the upper and lower arm form a 90-degree angle.

Follow the same protocol when training the left triceps.

TECHNIQUE AND FORM

Once again, make sure that the lower and upper arm are at a 90-degree angle, and the dumbbell is held with an overhand grip.

Begin the exercise by extending the lower arm back until it is at full extension.

Make sure that you keep the upper arm pressed against the right side of the body during the exercise.