dumbbells triceps kick back both arms

Category

Triceps

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at your hips and lower your upper body to almost parallel to the floor.
2. Bend your elbows to bring the dumbbells close to your torso, with your upper arms parallel to the floor and your forearms perpendicular to the floor.
3. Extend your arms fully behind you by straightening your elbows, keeping your upper arms stationary. Squeeze your triceps at the top of the movement.
4. Slowly return the dumbbells to the starting position by bending your elbows. Repeat for the desired number of repetitions.

Form tips

• Avoid swinging the weights; use only your triceps to perform the movement.
• Focus on a slow and controlled movement to maximize triceps engagement.
• Exhale as you extend your arms and inhale as you return to the starting position.