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Tricep Dumbbell Kickbacks

 

1. Start with a dumbbell in one hand and your palm facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. You may want to rest a knee and opposite hand on a bench as I am in the video. This is your starting position.
2. Now, while keeping your upper arm stationary, locked at your side, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
3. As you extend, twist your wrist towards your body, so when fully extended your palm is facing the ceiling.
4. After a brief pause at the top contraction, inhale and slowly lower the dumbbell back down to the starting position.
5. Repeat the movement for the prescribed amount of repetitions, then repeat on opposite arm.

Variations: This exercise can also be executed standing using both arms simultaneously.

Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction.

Cable Tricep Kickback

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com