Hammer Curls and Lying Triceps Extensions

Posted by FitClick
Tuesday, December 6, 2011 at 4:31pm filed under Cardio - Workout Programs/Videos

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
For each exercise pairing (1A and 1B, for example), alternate back and forth between sets of the two exercises, completing as many sets as possible in 10 minutes and resting only as needed. After you finish, rest 2 to 3 minutes and move on to the next pair of exercises. On each exercise you will perform only 5 reps per set, but use a weight you can lift 10 times. (After a couple of minutes, it will be quite challenging. Increase your rest, if needed, to complete all 5 reps.)

Dumbbell Hammer Curls: Grab a pair of dumbbells and let them hang at arms length next to your hips, your palms facing each other. Without moving your upper arms, curl the weights toward your shoulders. Pause, lower, and repeat.

Dumbbell Lying Triceps Extensions: Grab a pair of dumbbells and lie on your back on a bench. Hold the dumbbells above your foreward with your arms straight. Your palms should be facing each other. Without moving your upper arms, bend your elbows and lower the weights until your forearms are just beyond parallel to the floor. Pause, then reverse the movement back to the starting position.

Exercise Comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.