Dumbbell kickback s is a good and concentrated exercise for your triceps.
This exercise is also known as the triceps kickback.
THE MUSCLEYour triceps brachii is a three-headed muscle in your arm. It is a large muscle on the back of your arm. This muscle is responsible for the exnsion of the elbow. You exercise the elbow by doing extension movements, and a triceps press is one form of that.
EFFECTS OF EXERCISING TRICEPSTwo-thirds of the muscles in your upper arm is your triceps. The majority of the growth of your arm will therefore come from exercises of your triceps. If you are not interested in growth but more in toning your arms from getting loose and flabby, the dumbbell kickback is also a great exercise.
DUMBBELL KICKBACKThe dumbbell kickback starts with you having a dumbbell in each hand. Grab the dumbbells with your palms facing your torso.
Keep your back straight at all time, but slightly bend the knees and bend yourself forward at the waist. Your torso should be almost parallel to the floor.
Your posture is important. Make sure to keep your head up and your upper arms close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights and your forearm and upper arm form a 90-degree angle in between.
The exercise starts with you using your triceps to lift them dumbbell backwards, until your arm is fully extended. Remember to keep your upper arm stationary and focus on moving your forearm.
Take a brief pause at the top contraction, and then slowly lower the dumbbell back to the starting position. Repeat.
DIFFERENT WAYS TO DO DUMBBELL KICKBACKDo the exercise using a low pulley handle instead of a dumbbell for even better peak contraction. If using a pulley, remember to grip is with your palms facing up (supinated grip).
MORE TRICEPS EXERCISES
TRICEPS PRESS ON EXERCISE BALLA good exercise for your triceps is a triceps press. You can perform the exercise using an exercise ball. On an exercise ball you will struggle to keep the balance, and this is a good challenge because then you will use and exercise more muscles.
Have your feet shoulder-width apart to help you keeping the balance. Use dumbbells, and do the exercise in the same way as you do it sitting down on a bench, but remember to have good posture and to contract your core-muscles.
STRETCH YOUR TRICEPSAfter doing the bench dips you can stretch your arm. Have your arm above your head, with your elbow against the head, take the other hand and put it on your elbow, push the arm gently back for 20 seconds and then switch arms.
If you feel this position are hurting your neck, try to do it different. You can put your elbow against a wall and lean towards the wall, or put one arm across your body and grab your elbow with the other hand and pull the arm towards your body.