Tricep Kickbacks

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight. Your torso should be almost parallel to the ground.
3. Hold the dumbbells with your palms facing in, and your upper arms parallel to the ground. Your elbows should be bent at a 90-degree angle.
4. Extend your arms straight back, fully straightening your elbows. Focus on contracting the tricep muscles at the top of the movement.
5. Hold the fully extended position for a brief moment to maximize muscle engagement.
6. Slowly bring the dumbbells back to the starting position by bending your elbows.
7. Perform the exercise for the desired number of repetitions or time, maintaining control throughout.

1. Maintain a stable stance with your feet planted firmly on the ground to support your body during the movement.
2. Keep your back straight and maintain a neutral spine throughout the exercise. Avoid arching or rounding your back.
3. Keep your upper arms stationary and parallel to the ground. The movement should primarily occur at the elbow joint.
4. Engage your core muscles to stabilize your torso and prevent excessive movement.
5. Inhale as you bend your elbows and bring the dumbbells back, and exhale as you extend your arms.

Easier

• Perform the exercise one arm at a time for added focus and control.
• Sit on a bench or chair while performing tricep kickbacks for added stability.
• If you're new to the exercise, start with lighter weights to ensure proper form.

Neutral

• Use a resistance band instead of dumbbells for a different type of resistance.
• Alternate between right and left arms for a variation in your workout.