Lean forward and place one arm on the bench in order to support your body. Pick up a dumbbell off the ground and hold it at your side. You should keep your elbow close to your side and form an "L" shape with your arm. Start the movement by extending your elbow and pushing the weight behind you. Squeeze your tricep as you lock out your elbow and then return the weight to the starting position.
Tips: It is important to let your arm move naturally through this motion rather than trying to keep it completely straight and rigid. You should not use jerky motions or momentum to lift the weight, but remember to loosen your form up slightly in order to maximize muscle stimulation and prevent injury.
Kickbacks Start Position
Kickbacks Finish Position
Tricep Dumbbell Kickbacks Exercise Video
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Primary Muscle
