Active muscle: triceps
Exercise type: isolated
Exercise intensity: 8 to 15 repetitions/ set
Technique: sit on flat bench, hold dumbbell in right hand and raise overhead to arm’s length. Make sure your lower arm close to your head. Lower dumbbell in a semicircular motion behind head until forearm touches your biceps. After this return to starting position and repeat 8 to 15 times.
Active muscle: triceps
Exercise type: isolated
Exercise intensity: 8 to 15 repetitions/set
Technique: Bend over until your upper body is parallel to the floor. After this pull your upper arms up to the your sides but keep your lower arms vertical. Press dumbbells back until your lower arms parallel to the floor. After this return to starting position.
Active muscle: triceps
Other helping muscles: chest and shoulder
Exercise type: compound
Exercise intensity: 8 to 15 repetitions/set
Technique: for this exercise you need two parallel bars. Grips the bar and push yourself up to your starting position. Make sure your elbows are close the body and your back is straight. Lower body until shoulder are slightly stretched. After this push your body and go back to starting position, as showing in pictures. Repeat 8 to 15 times.
Active muscle: triceps
Other helping muscles: shoulder and chest
Exercise type: compound
Exercise intensity: 8 to 15 repetitions/ set
Technique: For this exercise you need two exercise flat bench parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench. After this slowly lower your body toward the floor by bending your elbows until your upper arms and forearms from a right angle. Do not go below 90 degree angle. After this raise back up to the starting position, as showing in pictures.
Active muscle: triceps
Exercise type: isolated
Exercise intensity: 8 to 15 repetition/ set
Technique: lay down on a flat bench with dumbbell in each hand. Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head, as showing in pictures. After this lift the dumbbell back to the starting position. Repeat minimum 8 times and maximum 15 times.
Active muscle: triceps
Exercise type: isolated
Exercise intensity: 8 to 15 repetitions/ set
Technique: lay down on decline bench, with dumbbell in each hand. Extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. After this return you’re starting position.
Active muscle: Trapezius
Exercise type: Isolated
Exercise intensity: 8 to 15 repetitions/set
Technique: Hold two dumbbells with your arms hanging at your sides. Drop shoulder down as far as possible. Raise shoulder up as far as you can go. Then slowly return to the starting position. This exercise also very effective your trapezius muscle.
Active muscle: trapezius shoulder
Other helping muscle: biceps
Exercise type: Compound
Exercise intensity: 8 to 15 repetitions/set
Technique: Hold dumbbells, hanging against your upper thighs. Pull dumbbells straight up until nearly even with your chin. Keep your elbows up and out, keep dumbbells close to your body and slowly return to the starting position. This exercise very effective for your trapezius muscle.
Active muscle: Middle shoulder
Exercise type: isolated
Exercise intensity: 8 to 15 repetitions/set
Technique: first of all stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level, then slowly lower them to your sides. Make sure your palms turned downward as you lift the dumbbells so that your shoulder, rather than your biceps, do the work. You can also do this exercise in sitting position, but make sure your back is straight during exercise.
Active muscle: Back shoulder
Exercise type: isolated
Exercise intensity: 8 to 15 repetitions/set
Technique: Hold two dumbbells and sit at the end of a flat bench with your feet firmly on the floor and fairly close together. Bend forward until your chest nearly touches your thighs. Hang dumbbells between your lower legs and bench. Keep your arms straight and your elbows nearly locked. Make sure your back is straight. Now raise dumbbells until your arms are parallel to the floor. Return slowly to starting position.