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Double Tricep Kickback

This exercise not only tightens and tones the triceps (muscles at the back of the arm) but it also challenges the muscles of the legs and torso.

Equipment
Dumbbells.

Exercise Technique

  1. Stand with the feet together and a dumbbell in each hand.
  2. Bend forward from the hips, bending the knees and maintaining a neutral spine (a straight spine with a natural curve in the lower back).
  3. Bring elbows up until it is a little past your waist. This is your starting position.
  4. Slowly straighten elbows backward with the palms facing the body.
  5. Slowly return to starting position.
  6. Do desired number of repetitions.

Performance Tips

  1. Only do this exercise if you have enough strength in the lower back to maintain a neutral spine, otherwise, you can injure your lower back.
  2. Maintain the position of the body throughout the exercise.
  3. Hold the arm and shoulders steady in position. Move only from the elbow.
  4. Straighten the elbow fully but avoid over-straightening or "locking" the elbow.
  5. Move slowly. Avoid swinging the weight backwards and forwards.

Repetitions
12 to 15 repetitions per set. One to three sets as desired.

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