Kickback Is A Triceps Exercise That Firms Those Flabby Muscles In The Back Of Your Upper Arm



Benefits Of The Kickback Exercise

This triceps exercise is an excellent way to strengthen and firm those muscles in the back of your upper arm, and is an excellent addition to any fitness routine. This dumbbell exercise will improve your ability to push open doors, and push yourself out of a chair.

And it will improve your physical appearance!

Tips

  • This exercise can be done either with the help of an exercise bench or standing while bent over at the waist
  • If using the standing method, you can use heavier weights while exercising one arm at a time. If you exercise both arms at the same time, you should use lighter weights
  • Don't lift your head while doing this exercise
  • First read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

Workout Procedure (Using An Exercise Bench)

  1. Place one arm and leg on an exercise bench while standing next to it
  2. Your upper body should be parallel to the ground with your head facing down
  3. Don't lift your head while doing this exercise
  4. While holding a dumbbell, raise your elbow so that your upper arm is parallel to the ground
  5. Your elbow should be bent at a right angle to start this exercise
  6. Squeeze your triceps to extend your elbow so that your entire arm is parallel to the ground
  7. Bend your arm at the elbow to return to the starting position
  8. Repeat this procedure for 8 to 12 repetitions

Workout Procedure (Standing Method)

  1. Hold a light weight dumbbell in both hands or a heavier weighted dumbbell if you are exercising one arm at time
  2. Bend at the waist so that your upper torso is parallel to the ground with your head facing down
  3. Don't lift your head while doing this exercise
  4. Bend your knees if needed and keep your abs engaged to protect your lower back
  5. Raise your elbow go that your upper arm is parallel to the ground
  6. Your elbow should be bent at a right angle to start this exercise
  7. Squeeze your triceps to extend your elbow so that your entire arm is parallel to the ground
  8. Bend your arm at the elbow to return to the starting position
  9. Repeat the Triceps Kickback procedure for 8 to 12 repetitions

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