DUMBBELL KICKBACK

You see a lot of people in the gym doing the dumbbell kickback for their triceps, and for good reason. You can certainly feel your triceps work on this exercise, especially when you add a squeeze and rotate the palm up when the elbow is fully extended. The benefit of this exercise is how well it isolates the triceps musculature (all heads, especially the long head) so that other muscles don't assist with the movement.

1. Put the right knee on a bench, bend over from the hips while keeping the back straight, and allow the right arm to help support the body by resting it on the bench.
2. Keep the abs tight, the low back slightly arched, the head in a neutral position, and the body bent over from the hips.
3. Bring the left arm up to the side, holding the weight, and bend the elbow to 90 degrees. The elbow should stay glued to the hip for the entire exercise.
4. Kick the lower arm back, straighten the arm into full extension while rotating the palm up, squeeze the triceps, and slowly lower to the starting position.
5. Repeat all of the reps on one side and then switch sides.

DumbBell Kickback (a)

DumbBell Kickback (b)