Exercise Name: Overhead Triceps Extension
Body Part(s) Worked: Triceps / Core
Start: In a seated position with your abdominals tightened, hold one dumbbell in your hands with your elbows by
your ears.
Finish: Slowly lower the dumbbell by bending your elbows to a 90 degree angle, then push back to starting position.
Exercise Name: Prone Triceps Kickback
Body Part(s) Worked: Triceps / Core
Start: Begin prone over the ball with a dumbbell in one hand and the other hand used for support. Your upper arm
holding the dumbbell should be parallel to the ground and bent at a 90 degree angle.
Finish: Straighten your arm while contracting your triceps. Slowly lower back to finishing position. Be sure to keep
your upper arm parallel to the ground throughout the entire motion of the exercise. Only the elbow should be bending,and no movement should come from the shoulder.
Exercise Name: Kneeling Biceps Curl
Body Part(s) Worked: Biceps / Core
Start: This is a very advanced exercise and should not be done with very heavy weight. You should be able to
balance in a kneeling position on the ball without any weights before attempting this exercise. Begin by kneeling
on the ball, holding the dumbbells at the side with your palms facing forward. Keep your abdominals tightened, and
your knees about shoulder width apart (this will make it easier to stay on the ball).
Finish: Curl your hands up by bending your elbows and contracting your biceps muscles.
Exercise Name: Kneeling Biceps Curl
Body Part(s) Worked: Biceps / Core
Start: This is a very advanced exercise and should not be done with very heavy weight. You should be able to
balance in a kneeling position on the ball without any weights before attempting this exercise. Begin by kneeling
on the ball, holding the dumbbells at the side with your palms facing forward. Keep your abdominals tightened, and
your knees about shoulder width apart (this will make it easier to stay on the ball).
Finish: Curl your hands up by bending your elbows and contracting your biceps muscles.
Exercise Name: Ball Preacher Curl
Body Part(s) Worked: Biceps / Core
Start: Kneeling on the ground with your stomach over the ball, place your elbows on the ball with the dumbbells in
your hands.
Finish: Curl your hands up by bending your elbows and contracting your biceps muscles. Keep your abdominals
tight the entire time in order to keep your balance.
