Biceps and Triceps

1. Biceps and Triceps Basit, San Jeevan, Ahmad B.

2. This exercise requires you to keep your back straight, and your knees bent. • Start with lightweight tubing. Place the middle of the tubing under one foot. • Press foot on the ground, to prevent slipping of the tube. • Straighten arms out, and grab on the tubing handles with an underhand grip. • Bring up your hands to approx. shoulder level, while keeping elbows close to body. • Start to bend the elbows only, and bring them down and then up in a controlled fashion. • Return to starting position and repeat for the required number of repetitions. • Be sure to breath normally throughout the entire exercise. Biceps: Standing Tubing Curls

3. Stability Ball Concentration Curls • Exercise Ball • Dumbbell (weight depends what you are comfortable with) • Gym clothes

4. Stability Ball Concentration Curls (Pt.2) • Sit on the exercise ball and get balanced • Spread your legs apart and grab a dumbbell • Keep your back straight and keep your hand on your thigh • Pull the dumbbell to your chest and back down • Repeat for the amount of reps and sets

5. Biceps Brachii • The Biceps Brachii is the most noticed muscle in the human body • It is most commonly known as a bicep • The bicep is found on the upper arm on the anterior side • Its function is to extend the elbow • When you make a fist the thing popping out of the your arm is your bicep

6. Standing Triceps Extension • Firmly grasp the tubing on one end and use an underhand grip to hold the hand securely to your chest. • Your knuckles should be at ear level, with your arm bent at the elbow. • Ensure you only bend at the elbow in order to work the triceps muscle to its fullest. • Slowly extend your arms upwards on a 45 degrees angle. • Breathe normally through out the entire exercise. • Pause briefly at the top, then slowly return to the start position (keep tension on the tubing at all times) • Repeat for the required number of repetitions. • Repeat with opposite arm. • To increase the level off difficulty , use tubing that offers more resistance.

7. Triceps Kickbacks • Bend forward slightly, with your legs slightly apart • Keep your back straight and place your non-lifting hand on your knee. • Raise your lifting arm until you have achieved a 90 degree bend at your elbow. • Keep your shoulder fixed in place and slowly extend your arm backward by bending only at the elbow. • Breathe normally, and pause briefly at the top of motion (at which point, your arm should be parallel to the ground) • Slowly return the dumbbell back to starting position . • After completing the required number of repetitions, switch positions and repeat on the other side.

8. Triceps Brachii The Triceps Brachii has three heads which connect the humerus and scapula to the forearm bone called the ulna. These heads are known as the Lateral, Medial, and Long heads.  The Lateral head is located on the outward facing side of the humerus. This head is most responsible for the horseshoe shape of the Triceps.  The Medial head is located towards the midline of the body.  The Long head is along the bottom side of the humerus and is the largest of the three heads.  The primary function of the Triceps is to extend the elbow (straightening the arm).   The secondary function of the Triceps is fulfilled only by the Long head of the muscle, which is to bring the arm down towards the body (adduction). The Triceps shares this function with the Latissimus Dorsi. 

9. The End! Thank you for watching!