The Body Sculpting Bible for Women (82 page)

Sit all the way back into the seat, making sure that your back is flat against the pad at all times during the movement.

Before lifting the weight into position overhead, make sure that your feet are placed flat on the floor and pointed straight ahead. Make sure that your knees are also pointing straight ahead.

Keep the head level and facing straight ahead at all times during the movement.

Position the dumbbell overhead or have someone hand it to you from behind.

In the above position, choose your grip of choice on the dumbbell.

Point your elbows straight to the ceiling above you while holding your arms and elbows close to your head for triceps isolation.

TECHNIQUE AND FORM

With the dumbbell overhead and in position, begin lowering the dumbbell while keeping the elbows pointed directly to the ceiling. It is important to do this because it will help isolate the triceps muscle and provide a full range of productive motion. It will also help you avoid hitting the dumbbell on the back of your head while extending and lowering the dumbbell.

As you lower the dumbbell, focus on the triceps muscle and feel the stretch. Always take this negative portion slow and stay in control.

Lower the dumbbell to a point where your forearms are slightly below parallel to the ground. You should feel a big stretch in the triceps.

Without any rest and avoiding the use of momentum, begin pressing the weight back up to the top position. Make sure that you are using perfect form, while maintaining the correct postural alignment.

All of your attention must be on the triceps muscle, focusing on the isolation of the muscles.

As you approach the top of the movement, contract the triceps muscles as hard as you possibly can while avoiding intensely locking out the elbow joints.

Hold this contraction for a one to two second count and begin your descent, lowering the dumbbell in a slow, controlled and fluid manner.