How to Use a Triceps Bar

When looking to reduce the stress placed on your wrists from a normal straight barbell, a triceps bar is a good alternative. Your triceps are the muscles at the back of your arms, directly below your shoulder and above your elbows. A triceps bar is oval shaped and has two parallel hand bars in the center for lifting. There are two poles on either side where the weights are placed. Although it is called a triceps bar, it can be used to work other muscles as well.

Instructions

    • 1

      Load the appropriate amount of weight onto the poles of your triceps bar by placing the pole through the holes in the center of the weight.

    • 2

      Secure the weights in place with the device that came with your triceps bar -- usually a clamp or rubber stopper.

    • 3

      Stand with your legs shoulder width apart, place your hands on the center bars and lift the bar.

    • 4

      Bend your elbows to a 90-degree angle and place the bar behind your head.

    • 5

      Extend your elbows straight up, keeping the bar behind you.

    • 6

      Repeat eight times. Rest for one minute and repeat.