Tricep kickbacks

COURTESY OF GLOBAL FITNESS

Major muscles used

• Triceps

Performing tricep kickbacks

• Start with a light dumbbell in your right hand, with your palms facing in toward your body. Your right foot should be on the ground, your left knee and your left hand should rest on a bench for support.
• Position your upper arm so that from your shoulder to your elbow is parallel to the floor, and stationary at all times. Your elbow should remain in close to your body.
• Your back should be straight and roughly parallel to the floor.
• Extend the dumbbell upwards until your arm is straight and fully extended and your triceps are contracted (flexed). Hold for a brief second flexing your triceps.
• Return the weight to the starting position in a slow, controlled manner.

Be careful

• Don't move your upper arm at all (shoulder to elbow). Your elbow should be at a "fixed-point" at all times.
• Don't lean, sway, or arch your back.
• Don't cut the movement short. It is very important that you extend the dumbbell up as high as possible flexing your triceps.

Alternative exercises to lying tricep extensions (Barbell)

• Tricep bench dips 
• Overhead tricep extensions (Dumbbells) 
• Tricep extensions

Courtesy of Global-Fitness.com, your Online Personal Trainer

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