When you have sculpted triceps —
you can wear whatever sleeveless tops you want! Sounds good, right? Say goodbye
to upper-arm jiggle by practicing this move.
When you have toned triceps you free yourself from wearing those loose, long-sleeved tops. Go ahead and fill your closet with short-sleeved shirts. Better yet — go sleeveless! With defined arms you can wave to your fans all you want (no more flabby upper-arm!).
Exercise Data
Type: StrengthMain Muscle Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Force: Push
How To Perform Triceps Kickback
1.
Holding a dumbbell in each hand, stand with your feet
hip-width apart with your knees slightly.
2.
Bend over at the waist so that your upper body is
slightly above parallel with the floor. Bend both elbows so as to lock your
upper arms at your sides parallel to the floor.
3.
Keeping your back straight and arms firm, extend your
arms behind you until the end of the dumbbell is pointing down toward the floor
with your palms facing in towards your body.
4.
Hold for a second and inhale and slowly lower your arms
back down to the starting position, and that is 1 rep. Perform 10-15rep and
possibly 2-3 sets.
5.
To do this properly, remember to keep your abs tight
and your back flat.
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| gif; livestrong |
Variations:
This exercise can be performed also one arm at a time
much like the one arm row is performed.
You can use low pulley equipment instead of a dumbbell
for better peak contraction. In this case, the palms should be facing up
(supinated grip) as opposed to the upper body (neutral grip).
Tips:
- Keep your head up and eyes facing forwards, as this will keep your back straight.
2.
Do
not allow the elbows to flare out to the sides when performing this movement.
3.
Focus
on moving the weight with your triceps, keep control of the weight as you
slowly lower the dumbbells back to the starting position.
4.
Keep
your body as still as possible, moving only your forearms.
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