Dumbbell Triceps Kickback
The dumbbell triceps kickback is an exercise that targets the triceps muscles, specifically the long head of the triceps. It can be performed using a pair of dumbbells. Here’s how to do it:
1- Start by standing with your feet shoulder-width apart and your knees slightly bent.
2- Place your right knee and right hand on a flat bench, keeping your back straight.
3- Hold a dumbbell in your left hand and keep your left arm extended.
4- Keep your elbow close to your body and your upper arm stationary, use only your forearm to lift the weight back as far as you can.
5- Slowly lower the dumbbell back to the starting position.
6- Repeat for the desired number of reps, then switch sides and repeat.
It’s important to keep your core tight and your back straight throughout the exercise to prevent injury and ensure proper form. Also, you should breathe out as you lift the weight back and breathe in as you lower it. You should use a weight that is appropriate for your fitness level and gradually increase as you get stronger. It’s a good idea to have a spotter with you while performing the dumbbell triceps kickback, as the weight can become heavy and the exercise can become dangerous if not performed correctly.
In addition, you can vary the exercise by using a different grip width, using a decline or incline bench, or incorporating different exercises that target the triceps muscles to work different angles and fibers. Overall, the dumbbell triceps kickback is an effective exercise for building strength and muscle in the triceps muscles. However, it’s important to use proper form and a weight that is appropriate for your fitness level to prevent injury and ensure maximum results. It’s also important to keep your elbow stationary and focus on contracting the triceps muscle during the kickback.
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