Using a Foam Roller for Triceps

Try this move and wave good-bye to your triceps troubles.

by Janet Lee

The payoff
This challenging exercise may be just what you need to jumpstart your arm-toning routine, especially now that summery sleeveless tops are everywhere. Developed by San Francisco trainer and triathlon coach Dorette Sommer, the move takes the standard dip a step further by incorporating a super-versatile foam roller. You'll be amazed at how hard your arms (and core) have to work to help you stay balanced—it's like pushing the turbo button on your triceps workout. Hello, tank tops!

For best results

• Do 3 or 4 sets of 8 to 10 slow, controlled reps twice a week.
• Start, if necessary, with your knees bent about 90 degrees. Extend your legs in front of you as you get comfortable.

How to do it

• Sit on the floor with legs extended in front of you, feet hip-width apart and toes up, and place your hands on a foam roller behind you, fingers facing forward. Pull your abs in and straighten your arms (don't lock your elbows) to lift your butt off the floor. Shift hips back if necessary so shoulders are aligned with fingers [A].
• Bend your elbows, keeping your abs tight, and lower hips until they almost touch the floor [B]. Straighten your arms to return to the start position and repeat.

Strengthens:	triceps
Sets:	3 or 4
Reps:	8 to 10 twice a week
Tips: Keep your torso tall and your chest high to avoid sinking into your shoulders.