Section 3 - Exercise Videos
Exercise #15 – Elbow Extensors
Exercise #15 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the left arm and one time with the right. The final hold position for the left arm is shown in Figure 3-15a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right arm as shown in Figure 3-15b 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 exercises demonstrated in this program are meant to be physically challenging so if you find that your initial attempt with an exercise is too easy, you can either take an extra step away from the pole to further stretch the band, use a band with a higher resistance level, or use two or more bands at the same time. Remember, holding the final position for these exercises using 70-80% of your maximum strength is a significant amount of effort to exert over a 10-15 second period of time before wanting to take a rest..
- It doesn’t matter what time of day you exercise however, your body will respond best if you choose the same time each day to train.
Muscles Used: Elbow Extensors; Middle Deltoid; Wrist Adductors & Hand Grip Muscles.