Follow These Steps:
Step 1. Using a flat bench, place your left knee on the bench near the end of the bench. With your left hand on the bench to support your weight, bend over and with your right hand, grab a dumbbell (already on the floor). Your torso should be just about parallel to the floor. Your palm should be facing inward towards your torso, and your upper arm and forearm should form about a 90-degree angle. This will be your starting position.
Step 2. Exhale as you fully extend your right arm behind you to contract the triceps. Do not over extend so keep a slight bend in your elbow. Your forearm should be doing the work while your upper arm remains as still as possible to contract the triceps. Do not swing the weights. Squeeze at the top of the contraction and hold for about a second.
Step 3. Inhale as you slowly return to the starting position. Make sure that your upper arm remains close to your body and as still as possible. Continue to do step 2 and step 3 to com-plete your required reps.
Step 4: Switch to use your left arm and repeat steps 1-3. Rest between sets.
Step 5: Repeat to complete your sets.
TIP: You can also perform this exercise while standing and using both arms at the same time. See ‘Standing Dumbbell Triceps Kickback.
Primary Muscle: Triceps
