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How to Tone Triceps

Get on the Ball: Balancing Triceps Holds

If you're bored of doing triceps kickbacks to work the backs of your arms, and want a multitasking move that will also tone your chest, back, buns, and upper legs, then hop on your exercise ball and give this move a try.

A picture may be worth a thousand words, but there is more to this exercise than meets the eye. To learn the entire exercise,

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  • Holding a dumbbell in both hands (I use a 6-pound weight), sit on a fitness ball and walk your feet out as you roll the ball backward, so your shoulder blades and the back of your head are resting on the ball. Make sure your knees are over your ankles, and keep your hips raised so your torso is parallel with the floor.
  • Reach your arms to the ceiling to begin. Control your arms as you lower your arms two inches toward the floor. Hold here for 10 seconds. Lower another two inches. Hold again. Repeat three more times, so the last rep your arms are parallel with the ground. Then raise your arms back to the ceiling in four ten-second increments. This counts as one rep. Make sure to keep your abs engaged the entire time. It's easy to pop your ribs up toward the ceiling and arch your back.
  • Repeat for a total of five reps.
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