Monday, March 19, 2012

Exercise of the Day: Leaning Extension

Triceps and core come together to get you through the leaning extension! This exercise can be done using a weight stack or by using resistance bands, so it can be executed inside and outside of a gym.

This image was taken from the workout Nicole Scherzinger uses to keep her abs in gear, as featured in SHAPE magazine.

1-Stand facing away from where the weights or resistance tubes are anchored, feet about shoulder-width apart. If you are at an 8-stack and have multiple apparatus to chose to from, I prefer to do this exercise with the ropes.
2-Reach back and take the handles from your ropes or tubes, and bring it overhead, elbows bent and forearms facing the ceiling.
3-Lean your body slightly forward. This is where you engage your entire core to keep you steady and upright.
4-Using your triceps, extend your forearms forward until your arms are straight.
5-Slowly and with control, bend your elbows, resisting the movement, and bring your forearms back to the starting position.
6-Repeat this motion 12-15 times. Rest for about 1 minute and do 2 more sets.

If you're really in the mood to work your triceps, after each set of leaning extension, turn around and face the weights or tubing and do 12-15 reps of tricep pushdowns with the tubes or rope. Make sure you do bicep curls during this workout too, to balance your arms out!

Enjoy!

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