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DB Complex: Alt Tricep Ext, Zottman Curl, Deadlift

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Triceps

Calories Burned:  646 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Triceps
Secondary Muscles Trained:  Biceps
Instructions: 

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.

ALTERNATING LYING TRICEPS EXTENSION

START: Lie faceup on a bench with your feet flat on the floor. Hold a pair of dumbbells at arms length above your head, your palms facing each other.

MOVEMENT: Without moving your upper arms, bend your elbows to lower the weights until your forearms are past parallel to the floor. Pause and lift back to the starting position.

ZOTTMAN CURL

START: Stand holding a pair of dumbbells at arms length next to your side. Set your feet shoulder width apart. Turn your arms so that your palms face forward.

MOVEMENT: Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. At the top of the curl, rotate your wrists outward so your palms face forward. Slowly lower them in that position. Rotate your wrists and dumbbells back to their starting position, and repeat.

SINGLE-LEG DEADLIFT

START: Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.

MOVEMENT: Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor. Pause, then push your body back to the starting position. After 15 seconds on your left foot, switch legs and repeat.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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