My Personal Training Book

SHOULDERMOTIONS

4-38. Side Shoulder
Alternating Dumbbell
Raise (Standing)

Primary muscles: side
shoulder
Hold the dumbbells to
your side, then raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

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SHOULDERMOTIONS

4-39. Rear Shoulder
Dumbbell Raise
(Standing)

Primary muscles: rear
shoulder
Hold the dumbbells to
your side in a turned out
hammer grip. Lean over,
keeping your back straight
and your abs tight. Raise
the dumbbells as high as
your range of motion will
allow you, then slowly
lower the dumbbells
down, keeping your arms
straight.

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SHOULDERMOTIONS

4-40. One Arm Rear
Shoulder Dumbbell
Raise (Standing)

Primary muscles: rear
shoulder
Hold the dumbbell to
your side in a turned out
hammer grip. Lean over,
keeping your back straight
and your abs tight. Raise
the dumbbell as high as
your range of motion will
allow you, then slowly
lower the dumbbells
down, keeping your arm
straight.

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SHOULDERMOTIONS

4-41. Rear Shoulder
Alternating Dumbbell
Raise (Standing)

Primary muscles: rear
shoulder
Hold the dumbbells to
your side. Lean over,
keeping your back straight
and your abs tight, then
raise one dumbbell up at
a time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

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SHOULDERMOTIONS

4-42. Barbell Military
Shoulder Press
(Seated)

Primary muscles:
shoulders-triceps
Grip the bar just past
your shoulders’ width.
Lower the bar down to
your chest, then press
the bar back up, keeping
your elbows under the bar
throughout the motion.
Don‘t arch your back.

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SHOULDERMOTIONS

4-43. Close Grip
Barbell Shoulder Press
(Seated)

Primary muscles:
shoulders-triceps
Grip the bar near your
shoulders. Lower the bar
down to your chest, then
press the bar back up,
keeping your elbows under
the bar throughout the
motion. Don‘t arch your
back.

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TRICEPMOTIONS

CHAPTER 5: TRICEPMOTIONS

When doing push-down motions keep your knees bent, back straight and your abs tight.
Don’t lean forward or back. Also keep your elbows down to your side. Don’t let them leave
the side of your body during the motions. The speed of motion should be 4 seconds up and
down. Don’t forget to breathe.

5-1. Angled Grip
Triceps Push Down

Primary muscles: triceps-
forearms-core
Grip the bar in an angle
grip. Keep your elbows
down to your side, then
push the bar down to your
waist. Slowly bring the
bar back up, keeping your
elbows down.

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TRICEPMOTIONS

5-2. Straight Grip
Triceps Push Down

Primary muscles: triceps-
forearms-core
Grip the bar in a straight
grip. keep your elbows
down to your side, then
push the bar down to your
waist. Slowly bring the
bar back up, keeping your
elbows down.

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TRICEPMOTIONS

5-3. Reverse Grip
Triceps Push Down

Primary muscles: triceps-
forearms-core
Grip the bar in a reverse
grip. Keep your elbows
down to your side, then
push the bar down to your
waist. Slowly bring the
bar back up, keeping your
elbows down.

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TRICEPMOTIONS

5-4. Overhead Triceps
Extensions

Primary muscles: triceps-
forearms-core
Grip the bar in a straight
or angled grip over your
head. With your arms
bent, step forward with
one foot for balance. Push
the bar past your head,
then slowly return the
bar back to the starting
position.

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TRICEPMOTIONS

5-5. Lat bar Wide Grip
Triceps Push Downs

Primary muscles: triceps-
forearms-core
Grip the bar past your
shoulders’ width. Keep
your elbows down to
your side, then push the
bar down to your waist.
Slowly bring the bar back
up, keeping your elbows
down.

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TRICEPMOTIONS

5-6. Lat bar Middle
Grip Triceps Push
Downs

Primary muscles: triceps-
forearms-core
Grip the bar in front of
your shoulders. Keep your
elbows down to your side,
then push the bar down
to your waist. Slowly bring
the bar back up, keeping
your elbows down.

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TRICEPMOTIONS

5-7. Lat bar Close
Grip Triceps Push
Downs

Primary muscles: triceps-
forearms-core
Grip the bar in a close
grip. Keep your elbows
down to your side, then
push the bar down to your
waist. Slowly bring the
bar back up, keeping your
elbows down.

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TRICEPMOTIONS

5-8. Rope Triceps
Push Downs

Primary muscles: triceps-
forearms-core
Grip the rope at the ends.
Push the rope down with
your hands close together.
When you get to your
waist, spread your hands
apart, then slowly raise
them back up, letting your
hands come together.

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TRICEPMOTIONS

5-9. Overhead Rope
Triceps Extensions

Primary muscles: triceps-
forearms-core
Grip the rope at the ends
over your head. With your
arms bent, step forward
with one foot for balance.
Push the rope past your
head and spread your
hands at the end, then
slowly return to your
starting position.

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TRICEPMOTIONS

5-10. One Arm
Triceps Push Downs

Primary muscles: triceps-
forearms-core
Grip the handle with an
overhand grip. Keep your
elbow down to your side,
then push the handle
down to your waist. Slowly
bring the handle back up,
keeping your elbow down.

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TRICEPMOTIONS

5-11. One Arm
Reverse Grip Triceps
Push Downs

Primary muscles: triceps-
forearms-core
Grip the handle with an
underhand grip. Keep
your elbow down to your
side, then pull the handle
down to your waist. Slowly
bring the handle back up,
keeping your elbow down.

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TRICEPMOTIONS

TRICEPMOTIONS WITH DUMBBELLS and Your Body Weight

When doing standing tricep motions with dumbbells, keep your knees slightly bent,
back straight, and your abs tight. Don’t lean forward or back when doing the mo-
tions, and don’t forget to breathe.

5-12. Two Dumbbell
Overhead Triceps
Extensions

Primary muscles: triceps-
forearms-core
Grip the dumbbells in
a hammer grip behind
your head with your arms
bent. Raise the dumbbells
up over your head,
then slowly lower the
dumbbells down.

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TRICEPMOTIONS

5-13. One Dumbbell
Overhead Triceps
Extensions

Primary muscles: triceps-
forearms-core
Grip the dumbbell with
one hand behind your
head with your arm bent.
Raise the dumbbell up
over your head, then
slowly lower the dumbbell
down.

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TRICEPMOTIONS

5-14. Alternating
Dumbbells Overhead
Triceps Extensions

Primary muscles: triceps-
forearms-core
Grip the dumbbells in
a hammer grip behind
your head with your arms
bent. Raise one dumbbell
up over your head at a
time. When one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

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TRICEPMOTIONS

5-15. Triceps
Kickbacks

Primary muscles: triceps-
forearms-core
Hold the dumbbells in a
hammer grip to the side of
your body with your arms
bent. Keep your knees
bent, back straight and
your abs tight. Raise the
dumbbells back behind
you, then bring the
dumbbells slowly down
without moving your upper
arm down.

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TRICEPMOTIONS

5-16. One Arm
Triceps Kickback

Primary muscles: triceps-
forearms-core
Hold the dumbbell in a
hammer grip to the side
of your body with your arm
bent. Keep your knees
bent, back straight and
your abs tight. Raise the
dumbbell back behind
you, then bring the
dumbbell slowly down
without moving your upper
arm down.

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TRICEPMOTIONS

5-17. Alternating
Triceps Kickbacks

Primary muscles: triceps-
forearms-core
Hold the dumbbells in a
hammer grip to the side of
your body with your arms
bent. Keep your knees
bent, back straight and
your abs tight. Raise one
dumbbell back behind you
at a time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

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TRICEPMOTIONS

5-18. Overhead
Triceps Extensions
(With a curl bar)

Primary muscles: triceps-
forearms-core
Grip the curl bar in the
middle with both hands
behind your head and your
arms bent. Raise the curl
bar up over your head,
then slowly lower the curl
bar down.

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TRICEPMOTIONS

5-19. Lying Down
Triceps Extensions
(With a curl bar)

Primary muscles: triceps-
forearms-core
Lying down on a bench,
grip the curl bar in the
middle. With your arms
and bar straight over your
upper chest, bend at your
elbows to lower the bar
just past your head, then
slowly raise the curl bar
back up, keeping your
elbows in close.

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TRICEPMOTIONS

5-20. Lying Down
Triceps Extensions
(With one dumbbell)

Primary muscles: triceps-
forearms-core
Lying down on a bench,
grip the dumbbell with
both of your hands. Bring
the dumbbell straight over
your upper chest, bend at
your elbows to lower the
dumbbell just past your
head, then slowly raise
the dumbbell back up,
keeping your elbows in
close.

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TRICEPMOTIONS

5-21. Lying Down
Triceps Extensions
(With two dumbbells)

Primary muscles: triceps-
forearms-core
Lying down on a bench,
grip the dumbbells with
both of your hands in a
hammer grip. Bring the
dumbbells straight over
your upper chest. Bend at
your elbows to lower the
dumbbells just past your
head, then slowly raise
the dumbbells back up,
keeping your elbows in
close.

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TRICEPMOTIONS

5-22. Lying Down
Alternating Dumbbells
Triceps Extensions

Primary muscles: triceps-
forearms-core
Lying down on a bench,
grip the dumbbells with
both of your hands in a
hammer grip. Bring the
dumbbells straight over
your upper chest, bend at
your elbows to lower one
dumbbell at a time. When
one goes down, the other
dumbbell goes up in a
slow controlled motion.

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TRICEPMOTIONS

5-23. Lying Down
One Arm Triceps
Extensions (With one
dumbbell)

Primary muscles: triceps-
forearms-core
Lying down on a bench,
grip one dumbbell with
your hand in a hammer
grip. Bring the dumbbell
straight over your upper
chest. Bend at your elbow
to lower the dumbbell
just past your head, then
slowly raise the dumbbell
back up, keeping your
elbow in close.

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TRICEPMOTIONS

5-24. Push-ups
(Elbows in)

Primary muscles: chest-
shoulders-traps-triceps-
core
Put your hands under
your shoulders on the
floor, elbows to the side.
Keep your abs tight, back
and legs straight. Move
your body up and down,
bending at your elbows
and keeping them to the
side of the body.

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TRICEPMOTIONS

5-25. Push-ups (On
your knees and elbows
in)

Primary muscles: chest-
shoulders-traps-triceps-
core
Put your hands under your
shoulders on the floor.
Keep your abs tight, back
straight and knees on the
floor. Keep your butt down
and elbows to your side.
Move your body up and
down, bending at your
elbows.

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TRICEPMOTIONS

5-26. Chair or Bench
Dips (Legs straight)

Primary muscles: triceps-
shoulders-traps
Put your hands on a
chair or bench, shoulder
width apart, and your legs
straight out, heels on the
floor. Bend at the elbows,
lowering your butt to the
floor, then push yourself
back up.

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TRICEPMOTIONS

5-27. Chair or Bench
Dips (Legs bent)

Primary muscles: triceps-
shoulders-traps
Put your hands on a chair
or bench, shoulder width
apart, and your legs bent,
feet flat on the floor. Bend
at the elbows, lowering
your butt to the floor, then
push yourself back up.

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BICEPMOTIONS

CHAPTER 6: BICEPMOTIONS
(Standing)

During all standing bicep curl motions keep your knees slightly bent, back straight and your abs
tight. Keep your elbows to your side. Don’t let them raise and don’t lean forward or back during

the motions. The speed should be 4 seconds up and down, and don’t forget to breathe.

6-1. Straight Grip
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing out. Raise
the dumbbells up to your
shoulders, then slowly
lower the dumbbells back
down.

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BICEPMOTIONS

6-2. One Arm Straight
Grip Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbell to
the side of your body,
palm facing out. Raise
the dumbbell up to your
shoulder, then slowly
lower the dumbbell back
down.

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BICEPMOTIONS

6-3. Straight Grip
Alternating Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to the
side of your body, palms
facing out. Raise one
dumbbell up at a time.
When one goes up, the
other dumbbell goes down
in a controlled motion.

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BICEPMOTIONS

6-4. Hammer Grip
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body in
a hammer grip. Raise
the dumbbells up to your
shoulders, then slowly
lower the dumbbells back
down.

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BICEPMOTIONS

6-5. One Arm Hammer
Grip Dumbbell Curls
(Standing])

Primary muscles: biceps-
forearm-core
Hold the dumbbell to
the side of your body in
a hammer grip. Raise
the dumbbell up to your
shoulder, then slowly
lower the dumbbell back
down.

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BICEPMOTIONS

6-6. Hammer Grip
Alternating Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body in
a hammer grip. Raise
one dumbbell up at a
time. When one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

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BICEPMOTIONS

6-7. Reverse Grip
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing in. Raise
the dumbbells up to your
shoulders, then slowly
lower the dumbbells back
down.

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BICEPMOTIONS

6-8. One Arm Reverse
Grip Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbell to
the side of your body,
palm facing in. Raise
the dumbbell up to your
shoulder, then slowly
lower the dumbbell back
down.

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BICEPMOTIONS

6-9. Reverse Grip
Alternating Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing in. Raise
one dumbbell up at a
time. When one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

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BICEPMOTIONS

6-10. Supinating
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing the side
of your body. Raise the
dumbbells up as you
turn the dumbbells in
(palms facing you) to your
shoulders, then slowly
lower the dumbbells back
down, turning them to
face the side of your body
again.

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BICEPMOTIONS

6-11. One Arm
Supinating Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbell to the
side of your body, palm
facing the side of your
body. Raise the dumbbell
up as you turn the
dumbbell in (palm facing
you) to your shoulder,
then slowly lower the
dumbbell back down,
turning it to face the side
of your body again.

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BICEPMOTIONS

6-12. Supinating and
Alternating Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to the
sides of your body, palms
facing the side of your
body. Raise one dumbbell
up at a time, turning
your palm in as you raise
it. Then lower it to your
side, turning your palm
back out. As one goes up,
the other dumbbell goes
down.

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BICEPMOTIONS

6-13. Halfway
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells in
front, palms facing out.
Raise the dumbbells
halfway up, then slowly
lower the dumbbells back
down.

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BICEPMOTIONS

6-14. One Arm
Halfway Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbell in
front, palm facing out.
Raise the dumbbell
halfway up, then slowly
lower the dumbbell back
down.

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BICEPMOTIONS

6-15. Halfway
Alternating Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core

Hold the dumbbells in
front of your body, palms
facing out. Raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

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BICEPMOTIONS

6-16. Halfway Down
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells up
in front, palms facing
in. Lower the dumbbells
halfway down, then slowly
raise the dumbbells back
up.

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BICEPMOTIONS

6-17. One Arm
Halfway Down
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core

Hold the dumbbell up
in front, palm facing
in. Lower the dumbbell
halfway down, then slowly
raise the dumbbell back
up.

198