Kickback (Dumbbell)

Setup

Place one knee and hand on a bench for support, keeping your back flat and parallel to the floor. Hold a dumbbell in your free hand with your upper arm tucked against your side and bent at 90 degrees.

How to do it

1. Keep your upper arm completely still and pinned to your side throughout the movement
2. Extend your forearm back until your entire arm is straight and parallel to the floor
3. Squeeze your tricep hard at full extension for a brief pause
4. Lower the weight back to 90 degrees with control, maintaining tension
5. Exhale as you extend, inhale as you return to the starting position

Watch out for

• ✗Swinging the upper arm or using momentum instead of isolating the tricep
• ✗Not fully extending the elbow, which cuts the range of motion short
• ✗Rotating the torso or letting the shoulder drop during the movement