Dumbbell Standing Kickback

1. Stand with your feet shoulder-width apart, knees slightly bent, and your torso hinged forward at about a 45-degree angle. Engage your core for stability.

2. Holding a dumbbell in each hand, bend your elbows so that your upper arms are parallel to the floor, and your forearms are at a 90-degree angle to your upper arms.

3. Keep your elbows tucked in close to your torso throughout the exercise.

4. Exhale as you extend your elbows, pushing the dumbbells back and up until your arms are fully extended.

5. Squeeze your triceps at the top of the movement for a moment, ensuring full extension without locking your elbows.

6. Inhale and slowly lower the dumbbells back to the starting position, with your forearms once again at a 90-degree angle.

7. Repeat the exercise for your desired number of repetitions and sets.

8. Maintain a neutral spine and avoid using momentum or swinging the weights; control the dumbbells with your triceps muscles throughout the movement.

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