Exercise Directory: Tricep Kickbacks

This exercise works your arms ... while focusing on your triceps [the back part of your upper arm].

STEP #1: Start by holding a dumbbell in each hand with your palms facing your torso.

STEP #2: Keep your back straight with a slight bend in your knees.

STEP #3: Bend forward, hinging at the hips [maintaining a straight back].

STEP #4: Make sure to keep your head facing forward and your neck in alignment with your spine.

STEP #5: Allow your arms to hang naturally in front of your torso. Bend your elbows and bring your arms up beside your body ... locking your elbows/upper arms to your sides.

Side View:

Front View:

STEP #6: Your forearms should be pointed toward the floor as you hold the weights and you upper arms should be parallel to the floor. There should be approximately a 90-degree angle formed between your upper arm and your forearm.

STEP #7: While keeping your upper arms stationary, use your triceps to lift the dumbbells until your arms are fully extended. Focus on moving the forearm while maintaining the same position with your upper arms.

STEP #8: Once you reach the furthest [top] position, twist the dumbbells so that your palms are facing the ceiling [tweaking your triceps].

STEP #9: After a brief pause at the top of the movement, slowly lower the dumbbells back down to starting position ... keeping your upper arms locked to your sides.

NOTE: This exercise can be done one arm at a time. You can use a bench for support while you perform the one-arm variation.

Photos by Kenny Johnson Photography.