Dumbbell Nosecrusher

This exercise works the triceps and is traditionally performed with a straight bar. I like using dumbbells instead, so that each arm gets an opportunity to work independently of the other.

  1. Lie on a bench or a physio ball as if you were preparing to do a bench press.
  2. Hold weights up over your chest, palms facing each other.
  3. Move the weights CLOSER to your face by angling the arms slightly, but do not allow the shoulders to rise up near the ears.
  4. Lower the dumbbells towards your face by bending the elbows only, but allowing them to lower on either side of your face so that they finish near your ears.
  5. Exhale and press the dumbbells back upwards without moving the shoulders whatsoever.
Dumbbell Nosecrusher

Step 1 – 2

Dumbbell Nosecrusher

Steps 3 – 4

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