Flat Dumbbell Curl And Press

This exercise blasts the triceps twofold!

(A)  Hold a dumbbell in each hand. Now lie back on a flat bench and lift the dumbbells straight up above your head, with your arms locked out and the dumbbells facing each other.  Having your elbows still and near your head, lower the weight down in an arc behind your head until your triceps get a complete stretch. Move only your forearms here. (B)  From this stretched position, pull the dumbbells over your head using the smallest circle possible and rest them on your outer chest.  With your arms close in press the weight back up overhead to full extension, your arms should be inline with your shoulders. While at the top squeeze your triceps for a peak contraction. Now repeat the entire movement. 
Note: keep your arms close into your body the whole movement.
 
Exercise Slideshow

                            

 
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