Dumbbell Tricep Kickback: Perfect for Toning Arms

Instructions

1. Setup:

   • Hold a dumbbell in each hand with a neutral grip (palms facing inward).
   • Stand with your feet shoulder-width apart, knees slightly bent.
   • Hinge forward at the hips so your torso is nearly parallel to the floor. Keep your back straight and core engaged.
   • Bend your elbows to 90 degrees, keeping your upper arms close to your torso. This is the starting position.

2. Execution:

   • Keeping your upper arms stationary, extend your elbows fully to straighten your arms behind you.
   • Squeeze your triceps at the top of the movement for a brief pause.
   • Slowly return to the starting position by bending your elbows.

3. Breathing:

   • Exhale as you extend your arms back.
   • Inhale as you return to the starting position.

4. Repetition:

   • Perform 10–15 repetitions per set, ensuring controlled movement throughout.

Tips

1. Control the Motion:

   • Avoid swinging the dumbbells or using momentum; focus on controlled and deliberate movements.

2. Maintain Proper Posture:

   • Keep your back flat and your core engaged throughout the exercise to prevent strain.

3. Elbow Position:

   • Your upper arms should stay close to your body and parallel to the floor. Only your forearms should move.

4. Choose an Appropriate Weight:

   • Use a weight that allows you to perform the exercise with proper form and full range of motion.

5. Focus on Triceps Activation:

   • Concentrate on feeling the triceps muscle working as you extend your arms.

6. Avoid Overarching the Back:

   • Keep a neutral spine to reduce the risk of injury.

7. Progress Gradually:

   • Start with lighter weights and gradually increase as you build strength and confidence in your form.