Dumbbell Standing Alternating Tricep Kickback

The Dumbbell Standing Alternating Tricep Kickback is an effective exercise for targeting the triceps, which are the muscles on the back of your upper arms. This exercise involves using dumbbells to provide resistance while extending and contracting the triceps. In this exercise, you stand with your feet shoulder-width apart, holding a dumbbell in each hand. You then hinge forward at the hips, keeping your back straight and parallel to the ground. Next, with your upper arms close to your torso and elbows bent at a 90-degree angle, you slowly extend one arm back until it is straight, while keeping the rest of your body still. Hold for a moment, and then lower the dumbbell back to the starting position. Repeat the movement with the opposite arm. The Dumbbell Standing Alternating Tricep Kickback is great for shaping and toning the triceps, as well as improving upper body strength. It helps to isolate the tricep muscles, allowing them to be worked effectively. By alternating arms, you can focus on each tricep individually, ensuring they receive equal attention. To maximize results, it is important to maintain proper form and engage the triceps throughout the exercise. When performing this exercise, start with a weight that challenges you but still allows you to maintain good form. As you progress, you can gradually increase the weight to continue challenging your triceps. Incorporating this exercise into your routine, along with a well-balanced diet and other strength-training exercises, can contribute to achieving your fitness goals and improving your overall arm strength and muscle definition. Keep in mind that consistency and proper form are key to getting the most out of this exercise. So give it a try and feel the burn!

Instructions

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
• Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the ground.
• Bring your upper arms close to your sides, with your forearms pointing towards the floor and the dumbbells hanging down.
• Extend one arm straight back, keeping your upper arm still and parallel to the ground, until the dumbbell is at your hip level.
• Pause for a moment, squeezing your triceps at the top of the movement.
• Slowly lower the dumbbell back to the starting position with control.
• Repeat the movement with the opposite arm, and continue alternating between arms for the desired number of repetitions.
• Remember to keep your core engaged and your back straight throughout the exercise.
• Control the weights and focus on the contraction of your triceps.

Tips & Tricks

• Start with lighter dumbbells to ensure proper form and prevent injury.
• Engage your core and keep your back straight throughout the exercise.
• Avoid swinging your arm, focus on controlled movement.
• Exhale as you extend your arm out and inhale as you bring it back.
• Keep your elbow tucked close to your body to target the tricep muscles effectively.
• Maintain a slight bend in your knees to provide stability.
• Progressively increase the weight as you get stronger.
• Combine this exercise with other tricep and upper body exercises for a well-rounded workout.
• Perform the exercise in front of a mirror to observe and correct your form.
• If you experience any pain or discomfort, stop the exercise and consult a fitness professional.