Body part
Triceps
Instructions
- Start by standing with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend your knees slightly and hinge forward at the hip so your upper body is roughly parallel to the floor.
- Keep your back straight and your core engaged throughout the exercise.
- With your upper arm parallel to the floor, extend your forearm backward, straightening your elbow until your arm is fully extended.
- Pause for a brief moment at the top of the movement, feeling the contraction in your triceps.
- Slowly lower the dumbbell back to the starting position, controlling the movement.
- Repeat for the desired number of repetitions, then switch arms and repeat.
Advice
- Focus on maintaining proper form throughout the movement.
- Increase the weight gradually to continuously challenge your muscles.
- Incorporate slow and controlled movements to maximize muscle engagement.
- Make sure to keep your core muscles engaged for stability.
- Don’t let your ego dictate the weight you choose; choose a weight that allows you to perform the exercise with proper form.
- Utilize a full range of motion by fully extending your arm and squeezing your tricep at the top of the movement.
- Incorporate variations like using resistance bands or cables to target your tricep muscles from different angles.
- Ensure that you are breathing properly throughout the exercise to provide oxygen to your muscles.
- Always warm up properly before performing dumbbell kickbacks to prevent injury.
- Incorporate other tricep exercises into your routine to promote overall tricep strength and development.
