Triceps Kickback

This exercise is good for firming up the back of the arm which tends to be flabby in most people, women especially. It can be done in a gym or at home on a firm bed or couch.

Equipment:
Dumbbells

Exercise:

  1. Hold a dumbbell in your left hand and place your right knee on a bench. Lean forward and place your right hand on the bench for support.
  2. Your left foot should be flat on the floor and left knee slightly bent. Your torso should be parallel to the floor.
  3. Bend your left elbow and place your upper arm along your side, forearm hanging straight down.
  4. Maintaining this position, straighten elbow behind you until arm is parallel to the floor. Slowly return to starting position and repeat.

Performance Tips:

  1. Keep back straight and facing the ceiling.
  2. Keep both shoulders facing the floor so your spine is not twisted to one side.
  3. Keep your neck in line with your spine instead of hanging your head down.
  4. Use the contraction in the back of your arm to straighten your elbow. Avoid jerking or "locking" your elbow joint.
Repetitions:
To tone and tighten the muscle, use a weight light enough to be able to finish 15 repetitions. Do one to three sets.

To make the muscle larger, use a weight heavy enough to e able to only finish eight repetitions. Do one to three sets.

Go to Common Exercises...