It's possible to participate in some weight training even while sitting in a wheelchair. Some outside resistance apparatus is needed, such as a set of dumbbells or bands. The triceps muscle, or the triceps brachii, is located at the back of each of your upper arms.
Anatomy
The triceps brachii consists of three different heads, each originating in different locations up near the shoulder. From the shoulder, it runs down and inserts at the elbow. When it contracts, it extends, or straightens the elbow. The triceps muscles are recruited when rolling the wheels of a wheelchair.
Dumbbell Exercises
With a set of dumbbells, there are two exercises you can do to develop your triceps while sitting in a wheelchair -- the overhead triceps extension and triceps kickbacks. To do the overhead triceps extension, place a dumbbell in each hand and straighten your arms, holding them directly up to the ceiling with palms facing each other. Bend your elbows and lower each dumbbell down behind you. Straighten your elbows back up to starting position. To complete triceps kickbacks, use one dumbbell at a time. Lean forward and onto your elbow of the arm that doesn't have a dumbbell, twisting your torso toward your elbow. This should give you room to straighten your elbow with the dumbbell. Lift your arm up so that your upper arm is parallel with the floor. While holding your upper arm still, extend and straighten your elbow. Bend your elbow and lower the dumbbell back to starting position. Do eight to 10 reps, then switch to the other arm.
Band Exercise
If you have a band, you can complete triceps pull-downs. Face the door frame. Attach one end of the band at the top of a door frame, and place the other end in your hand. Lean slightly forward and keep your torso straight. Keep your elbow into your side. Straighten your elbow until it becomes in line with your torso, then bring it back to bent position. Do eight to 10 reps, then switch to the other arm.
Training
To develop strength, use a heavier dumbbell so that you can complete four to eight repetitions at a time. Complete three to four sets of four to eight repetitions of each exercise with two to four minutes of rest in between sets. To develop muscle size, a slightly lighter dumbbell will be used, so that you can complete eight to 12 repetitions, with one to three minutes of rest in between sets.
Considerations
Be sure to use an appropriate amount of resistance for each exercise. You should be able to complete only the number of repetitions assigned for each set. If you can't complete enough repetitions, lighten the weight used. If you're able to complete more than the number of repetitions assigned, utilize a heavier resistance on subsequent sets.
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