DUMBBELL TRICEPS EXTENSION

Stand with your feet shoulder width apart. Hold a 3- to 5-pound dumbbell in your right hand and overlap your left hand over it. Bring your arms over your head and set your elbows at a 90-degree angle (forearms parallel to the floor, shaped like an "L"). Pull your elbows close to your head. Exhale and push the dumbbell over your head and extend all the way to full extension without locking your elbows. Keeping your elbows tight to your head, slowly lower the dumbbell while inhaling. Repeat movement 10 to 15 times for three sets. Take care not to hit yourself in the head.

Joey Ivansco/Staff (ENLARGE)

Dumbell triceps extension (position 1)

Joey Ivansco/Staff (ENLARGE)

Dumbell triceps extension (position 2)

Joey Ivansco/Staff (ENLARGE)

Triceps kickback (position 1)

Joey Ivansco/Staff (ENLARGE)

Triceps kickback (position 2)

Joey Ivansco/Staff (ENLARGE)

Lying dumbell extension (position 1)

Joey Ivansco/Staff (ENLARGE)

Lying dumbell extension (position 2)

KELLY'S TIPS • Keep movements slow and controlled. • Isolate elbows. You can do this by pretending a circle the circumference of a quarter is around your elbow. Don't let your elbow go outside the circle. • Don't lock elbows or knees. Keep your joints slightly bent during the routine.

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TRICEPS KICKBACK

Hold a 3- to 5-pound dumbbell in your right hand. Stand with your feet shoulder width apart and lean over, with knees slightly bent. Keep your right elbow beside your body. Rest your left hand on your knee or thigh for support. Bending at the elbow, extend your arm, keeping your elbow close to the body. Slowly lower, and bring your elbow to a 90-degree angle. Exhale as you extend, inhale as you lower. Repeat movement 10-15 times for three sets on each arm.

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LYING DUMBBELL EXTENSION

Lie on your back on an exercise mat. Place feet flat on the floor with knees bent. Hold a 3- to 5-pound dumbbell in one hand and place the other hand over it. Point elbows toward ceiling, and bend forearms parallel to the floor. Lift dumbbell so knuckles point toward ceiling, exhaling while doing so. Inhaling, bend at elbows so forearms are parallel to floor. Repeat 10-15 times for three sets. Don't lock your elbows. Take care not to hit yourself in the head.

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Kelly Huggins is a certified trainer and owner of Fitness Together in Sandy Springs.