Put the weights together with the flat sides facing out and grab one side with your fingers and the other side with your thumb. The plate pinch exercise engages the muscles in the lower half of the arm. Your feet should not touch the floor during parallel bars dip exercise. Then you lower yourself so that your arms are at chest level before pushing oneself back up. Dips can also be done on parallel bars by starting with your hands on the bar and your arm extended out holding the upper body above the bar. Slowly allow the handles up by bending your elbows back up to the starting position. Push the handles down until your arms are almost completely extended, but keep a little bit of bend so the pressure stays on the triceps. Your elbows should be bent up behind you. You can adjust the weight on the machine so that you can continue to make the exercise a good work out as you gain strength. A dip machine will usually have seat with a handle on either side of the machine that should be about chest high when you are seated.
![group activities interlocked arms group activities interlocked arms](https://cdn.w600.comps.canstockphoto.com/three-arms-interlocked-stock-photo_csp0429892.jpg)
There are a number of variations of this exercise using free-weights, cables, and resistance bands.Ī dip machine is a favorite of many gym goers for building the triceps, which run along the bottom of the upper half of the arm. Once you have pulled the handles up, hold the position for one or two seconds and then lower the handles back down. The only movement should be coming from your elbows and forearms. Pull the handles up toward you by contracting your bicep muscles. Grab the handles that are in front of you with your palms facing up. To begin the exercise, sit down on the preacher curl machine with your chest against the lower cushion, and your upper arms resting on the upper cushion with your elbows shoulder width apart. The preacher curl exercise builds the bicep muscles that make up the top portion of your upper arm.
![group activities interlocked arms group activities interlocked arms](https://image.shutterstock.com/image-photo/five-friends-together-by-sea-260nw-23402512.jpg)
Preacher curls, also know as bicep curls, are a must for your arm exercise routine.