Anytime Fitness Gym: Santa Rosa

One Arm Tricep Extension Anatomy

Proper Palms-Down Dumbbell Bench Wrist Curl

With a dumbbell on each side of a flat bench, kneel down behind the flat bench, facing it.

With your palms facing down, grasp a dummbell in each hand and raise them up to the flat bench.

Rest your forearms against the flat bench padding with your wrists hanging off of the bench.

Palms still facing down, exhale as you curl your wrists up while keeping your forearms stationary.

Inhale as you slowly and completely uncurl your wrists.

Repeat for a full set.

Proper 2-Hand Sledgehammer Slam

Start by standing straight up with a sledgehammer in your hands and a tire in front of you. Your right hand should be at the base of the handle. Your left hand should be at the top of the handle near the head of the sledgehammer.

In one motion raise the sledgehammer above your head and slam it into the tire. Your left hand will slide down to your right hand during the swing.

Switch hand position and repeat exercise.

Fitness is not about better than someone else... It's about being better then you use to be.