Wrist curl and reverse wrist curl

The wrist curl and reverse wrist curl are great for strengthening your wrist muscles.
Be careful if you’ve had wrist or elbow problems.

Wrist curl
Hold a weight in your right hand with an underhand grip, and sit on the edge of your bench with your knees as wide as your hips. Lean slightly forward, and place your entire forearm on top of your thigh so your hand hangs over the edge of your knee. Clasp your left palm over your wrist to hold it steady (see photo A). Curl your wrist up so the dumbbell moves toward your forearm, and then lower the weight back down.

Reverse wrist curl
Turn your palm down, and, again, secure your wrist in place with your other hand. Bend your wrist up to raise the dumbbell to thigh height (see photo B), and then lower the weight back down. (Hint: You may need slightly less weight to do the reverse wrist curl.)

Do’s and don’ts

• DO curl straight up; try to avoid moving the weight to the side.
• DON’T let your forearm lift off your thigh.

Other options

• Modified wrist curl: If you have weak wrists and find this exercise difficult, simply move the weight up and down a shorter distance.
• Wrist-and-finger curl (harder): At the bottom of the wrist curl, roll the weight down to the tips of your fingers and then roll it back before curling the weight up. This exercise is excellent for typists or others who use their hands a lot because it strengthens the forearms and prevents carpal tunnel syndrome.

Triceps dip machine

The triceps dip machine targets your triceps and, to some extent, your shoulder and chest muscles.
Take special care if you have shoulder, elbow, or neck problems.

Getting set
Set the seat height so that when your arms are fully bent, your elbows are at or below chest level. Sit in the seat with your feet flat on the floor. If the machine has a seat belt, wear it to prevent you from popping up out of the seat while you do the exercise. Grasp a handle in each hand so your elbows are bent and your palms are facing in. Pull your abdominals in and sit with your back, buttocks, and shoulder blades against the back support. See photo A.

The exercise
Press the handles down until your arms are straight but your elbows remain relaxed (see photo B). Slowly bend your arms until your elbows are up near chest height.

Do’s and don’ts

• DO keep your shoulders relaxed instead of hunching them up near your ears.
• DO keep your wrists in line with your forearm instead of bending them outward.
• DON’T slam your arms or lock your elbows.

Other options

• Different grips: Most triceps dip machines have the option of a narrow or a wide grip. Start with the wide grip because you’re more likely to use correct form. However, when you become more proficient with this machine, the inside grip does an excellent job of isolating the triceps muscles.
• Modified triceps dip machine: You can raise the seat higher to restrict the distance your arms travel. This variation is an excellent option for those with neck and shoulder problems because the raised seat keeps you from raising your arms as high and ensures that the neck and shoulders won’t be hunched and tight.
• Triceps extension machine: Some gyms have a triceps extension machine rather than a triceps dip machine. The extension machine works the muscles the same way except that you start with your arms at shoulder height with your elbows resting on a pad; then you press the handles, straightening your arms out in front of you instead of downward.

Bench dip

The bench dip is one of the few triceps exercises that strengthens other muscles, too — in this case, the shoulders and chest.
Be careful if you have wrist, elbow, or shoulder problems.

Getting set
Sit on the edge of a bench with your legs together and straight in front of you, pointing your toes upward. Keeping your elbows relaxed, straighten your arms, place your hands so you can grip the underside of the bench on either side of your hips and slide your butt just off the front of the bench so your upper body is pointing straight down (see photo A). Keep your abdominals pulled in and your head centered between your shoulders.

The exercise
Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up. See photo B.

Do’s and don’ts

• DO try to keep your wrists straight rather than bent backwards.
• DO keep hips and back (as you lower) as close to the bench throughout the motion.
• DON’T simply thrust your hips up and down, a common mistake among beginners. Make sure that your elbows are moving.
• DON’T lower yourself past the point at which your upper arms are parallel to the floor.

Other options

• Bent-leg bench dip (easier): Instead of extending your legs out in front of you, bend your knees at a right angle so you’re positioned as if you’re sitting in a chair.
• Feet-up bench dip (harder): Place your feet on another chair of equal height. Or, for an even tougher version, place a weight plate or dumbbell on your lap..