Triceps Exercise: Dumbbell Kickbacks

The triceps kickback is another great exercise for toning up your triceps or the back of the arms. This movement allows you to focus primarily on your triceps including the long and lateral head as well as the anconeaus muscle, which is found just underneath your elbow.

To perform this move:

• In this movement, stand with your left knee bent and resting on a bench.
  
• Place your left arm on the bench for support.
  
• In your right hand, grasp a suitable size dumbbell.
  
• Bend your right elbow and keep it close against the body ensuring that it is stable and does not move with the exercise.
  
• UPWARD: Inhale and 'kick' the dumbbell backwards using your forearm.
  
• DOWNWARD: Exhale and return your arm back to the starting position.

If you don't have a bench, you can do this exercise standing up as well. To perform the exercise standing up, stand with your knees slightly bent and lean your body forward whilst keeping a straight back. Place your left foot forward and rest your left hand on your left knee. Follow steps three to six from the list above.

Remember you should focus on keeping your upper arm stable whilst doing the movement and not let it swing back. Use your wrist to move the dumbbell and not your arm. You will feel the burn in your triceps.

The ending movement of a triceps kickback exercise