Section 3 - Exercise Videos
Exercise #14 – Elbow Extensors
Exercise #14 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the right arm and one time with the left. The final hold position for the right arm is shown in Figure 3-14a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left arm as shown in Figure 3-14b below.
Repeat this process one more time giving you a total of two 'reps' for the right arm and two 'reps' for the left arm as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix)will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- The most important aspect of this, and all of the exercises, is to hold and maintain the final position for 10-15 seconds using between 70-80% of your maximum strength; this is the key to your speed training success.
- Keep your elbow tight against your body during the exercise with the palm of your hand facing up.
- Keep your feet pointing straight ahead.
Muscles Used: Latissimus Dorsi & Teres Major; Pectoralis Major; Elbow Extensors; Wrist Extensors.