How to Do a Tricep Kickback
Getting bigger arms can only be accomplished by properly working the bicep and tricep muscles. In order to get that desired look you will have to perform various exercises. Tricep kickbacks are just the ticket you need to get to the gun show.
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Instructions
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How to Do a Tricep Kickback
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1
Find a dumbbell that you can easily handle. Starting off with a light weight is key as this exercise is tough one to master. Grasping a light dumbbell in one hand that you can easily handle for at least 8 repetitions should do the trick.
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2
Lean over and grasp a flat surface such as a flat bench to keep yourself in a prone position. While leaning over you will want your upper body to be almost parallel to the floor. Be sure to keep your back tight as well as your abs to prevent from injury.
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3
Raise the opposite arm that is holding the dumbbell to your side. Keep the upper arm tight to your side and raise it until it is almost parallel to the floor. While your upper arm is tight to your body and parallel to the floor, let your forearm hang at your side straight down. This will be your starting position.
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4
Keeping your upper arm tight to your side, elevate your forearm straight back until it is at a full extension. Once at this point you will feel a tightness or contraction in your tricep muscle. Once you feel this contraction hold it for a split second.
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5
Slowly lower and return your arm to the starting position. Once you are back to the starting position you can repeat for more repetitions. Make sure not to rock or sway your body if you cannot handle the weight. Rocking or swaying can cause injury to your body so if you find yourself doing this you may need to get a lower weight. Again, repeat for at least 8 repetitions then switch arms.
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Tips & Warnings
Use a weight you can handle for repetitions.
Keep your back and abs tight throughout the exercise to avoid injury.
