Dumbbell Kickbacks are an isolation exercise that targets the triceps, helping to tone and strengthen the muscles on the back of the upper arms. This movement involves extending the elbow against resistance, effectively engaging the triceps.

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Muscles Targeted:

• Primary: Triceps Brachii
• Secondary: None

Equipment Needed:

• Pair of Dumbbells

Exercise Description:

1. Starting Position: Stand with a dumbbell in each hand, feet shoulder-width apart. Hinge at the hips to bring your torso parallel to the ground, keeping your back straight.
2. Elbow Position: Keep your upper arms close to your torso, elbows bent at a 90-degree angle.
3. Extension: Exhale as you extend your elbows, pushing the dumbbells back in a straight line. Fully contract your triceps at the top of the movement.
4. Squeeze and Hold: Hold the fully extended position for a moment, feeling the contraction in your triceps.
5. Controlled Return: Inhale and slowly return the dumbbells to the starting position, maintaining control throughout the movement.
6. Repeat: Perform the desired number of repetitions, focusing on the engagement of the triceps.

Tips:

• Keep your upper arms stationary throughout the movement.
• Maintain a neutral spine and engage your core for stability.
• Avoid swinging the weights; use a controlled motion.
• Choose a weight that challenges your triceps without compromising form.

Variations:

• Single-Arm Kickbacks: Perform the exercise one arm at a time for unilateral triceps engagement.
• Bench Supported Kickbacks: Perform kickbacks with your knee and hand resting on a bench for added stability.

Benefits:

• Isolates and strengthens the triceps.
• Defines the back of the arms.
• Requires minimal equipment and can be done at home or in the gym.

Incorporate Dumbbell Kickbacks into your arm workout routine to target and sculpt the triceps, contributing to overall arm definition and strength.