I like to perform dumbbell kickbacks late in my triceps workout, after my heavier moves like skull crushers or tricep pressdowns. They’re a great isolation move that can really fry the triceps.
Performance: Grasp a dumbbell and put one knee up on a weight bench. Bend over until your torso is roughly parallel to the floor and place the hand of your non-working arm on the bench for support. Pin your working arm to your side so that your upper arm is parallel to the floor. Bend your arm at a right angle. This is your starting position. From here, slowly straighten your arm, hold the contraction at the top of the movement for a moment, then lower back to the starting position and reapeat for reps.
Muscle Emphasis: outer and medial head of the triceps
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