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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/upper_body/transform_your_triceps_workout

Transform Your Triceps Workout

High-Cable Triceps Press-Down


A

B
  • Reps:
  • Body Parts: Triceps
  • Equipment: Weight Machines

A

Attach a rope to a high-cable pulley, then stand on a BOSU Balance Trainer facing the weight stack with feet slightly apart, knees slightly bent. Grasp one end of the rope in each hand, palms in, then bend elbows [A]. Contract abs so spine is in a neutral position. Maintain shoulder and arm positions as you squeeze shoulder blades down and back, then straighten elbows, separating the rope at the bottom of the move [B]. Slowly bend to starting position and repeat.

B

Prone Triceps Kickback


A

B
  • Reps:
  • Body Parts: Triceps
  • Equipment: Free weights

A

Hold a dumbbell ineach hand and lie facedown on bench, legs and feet together, chin just over the bench edge, neck long. Bend elbows to 90 degrees, upper arms parallel to back, knuckles pointing down, palms in. Contract abs, lengthening tailbone to maintain a neutral spine, keeping hips on bench. Maintain shoulder and arm position as you extend arms behind you until they are straight and fully extended. Bend elbows back to starting position andrepeat.

B

Rotating Dumbell Extension


A

B
  • Reps:
  • Body Parts: Triceps
  • Equipment: Free weights

A

"Hold dumbbells and lie on a flat bench, knees bent, heels on benchedge. Extend arms in line with shoulders. Bend elbows, keeping arms parallel and palms facing forehead. Stabilize torso by contracting abs. (Don'tarch your back.) Maintaining shoulder, elbow and wrist positions, extend arms without locking elbows, turning palms to face forward by the top of the lift and squeezing triceps for a second. Control the weight as you lower it and repeat."

B