Set up for the tricep kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.

Position yourself on the left side of the bench with your right knee and right hand resting on the bench.

Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.

Tuck your left upper armclose to your torso and bend at the elbow, forming a 90 degree angle with your upper armand forearm. This is the starting position.

Moving only at the elbow, raise the dumbbellbehind you until your armis fully extended.

Pause, and then lower the dumbbellback to the starting position.

Repeat this movement for desired reps and then repeat using your right arm.

Exercise Tips:

Keep your head up and eyes facing forwards, as this will keep your back straight.

Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the dumbbells back to the starting position.

Keep your body as still as possible, moving only your forearms.