How to Tone Arms With Kickbacks
Whether it's the specter of a beach vacation looming ahead, that sleeveless dress in the closet or simply the way we feel as we watch our triceps jiggle, many of us have a reason for wanting to tone up our arms. If you have free weights around the house or have access to a weight training room, one of the best exercises to tone those arms is kickbacks.
Instructions
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Do Single Arm Kickbacks
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Pick up a light dumbbell with one hand. Beginners should start with a 3 to 5 lb. weight and work their way up to a heavier weight. It's okay to begin with a weight even lighter than 3 lbs. if you need to--the purpose of tricep kickbacks is to tone and strengthen your arms, so as your arms begin to strengthen you will be able to tolerate more weight.
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2
Put the other hand (the one without the weight) and the corresponding leg on a low bench, such as those found in a weight room. If you don't have a bench available, you can modify this by placing the non-weight-bearing leg slightly forward, bent at the knee, and putting your hand flat on your thigh.
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3
Keep your back straight and lift your elbow at a 90-degree angle, so that your upper arm is in line with your shoulder and the hand with the weight is at approximately hip level. Turn your hand so that your fingers are facing your hip.
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4
Tense your tricep and raise the dumbbell up behind you. Your arm should be nearly locked straight and your upper arm should stay stationary. Slowly lower the weight and repeat the motion in reps of 8, then switch arms.
Do Double Arm Kickbacks
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Take a dumbbell weight in each hand. Plant your feet firmly on the floor, shoulder-width apart.
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Bend forward at the hips, keeping your back flat, until your torso is nearly parallel to the floor. Beginners may need to modify this position, keeping your back slightly higher, especially if the position hurts your back.
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Pull your elbows up to your ribcage, trying to keep your shoulders relaxed and not hunched up toward your ears.
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8
Place your hands with your fingers facing your thighs and tighten your triceps. Straighten your elbow, which will bring the dumbbells up behind you. Repeat in sets of 8.
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Tips & Warnings
It's important to do a light cardio warmup before beginning your kickbacks or any other weightlifting set.
Always have a complete checkup and talk to your doctor before beginning a new exercise routine.
