Standing Triceps Kickback
Firms up the muscles at the back of the arms.
A pair of dumbbells
- Start with feet hip width apart and a dumbbell in your left hand.
- Place your right foot in front of you.
- Bend your right knee and lean forward from the hips. Place your right hand on your right thigh for support.
- With your left elbow bent, hold the dumbbell close to your body. The elbow should be facing the back and your knuckles should point down to the floor.
- Maintain this position and straighten your left arm behind you.
- Bend elbow back to starting position.
- Do the desired number of repetitions, then switch foot and arm position. Repeat with your right arm.
- Make sure to keep your back straight and not rounded as you lean forward from the hips.
- Keep your chest lifted and contract your abdominal muscles throughout the entire exercise.
- Start the movement by squeezing the triceps, rather than flinging the dumbbell backward.
- Keep the elbow lifted and facing the back all throughout.
- Avoid jerking your elbow joint as you straighten the arm.
If you want firmer but not bigger muscles, use a weight light enough that you can finish 15 to 20 repetitions. Do one to three sets.
If you want firmer and bigger muscles, use a weight heavy enough that you can only do 8 to 12 repetitions. Do one to three sets.
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