Dumbbell Tricep Kickback Version II
Maximize tricep definition with this dual-arm kickback. By using a hinged position and stationary upper arms, you’ll isolate the lateral and long heads for a superior burn and sculpted look.
Instructions
Setup and Positioning
Stand with feet approximately shoulder-width apart.
Hold a light to moderate-weight dumbbell in each hand, palms facing each other.
Hinge forward at the hips, keeping your back straight and nearly parallel to the ground.
Bend your elbows to bring your upper arms parallel to the floor and close to your sides, creating a 90-degree angle at the elbow joint.
Movement Instructions
While keeping your upper arms stationary against your torso, exhale and simultaneously extend your arms straight back by contracting your triceps.
Inhale and slowly return the dumbbells to the starting position by bending at the elbows.
Focus on maintaining a controlled tempo, avoiding swinging your arms or letting your elbows drop.
Keep your neck in a neutral position by looking down toward the floor throughout the movement.