Step 1: Grab two dumbbells and stand up, placing the dumbbells by your side with your palms facing your body. Your feet should be about shoulder-width apart with your knees slightly bent.
Step 2: With your knees bent, shift your torso forward and pull your shoulders up (in a slight shrugging motion). This will lock your upper arms into place. Your arms will be bent and at a 90-degree angle to start. Your elbows should also be tucked and positioned close to your side throughout the movement.
Step 3: Keeping your elbows tucked, straighten your arms, pressing the dumbbells down and back in a controlled manner. Your wrists should maintain a neutral position and continue to keep your knees bent and body tight.
Step 4: Continue pressing until arms are straight, but don’t lock them out. After pausing for a split-second, bend your arms and return the dumbbells to the starting position in a controlled manner.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then put the dumbbells down. Weight can be increased between sets.
Benefits:
The dumbbell kickback is an ideal exercise for etching out detail in your tricep. While not considered a mass-builder, it is still a solid movement for strengthening and adding muscle in your triceps.
It is also easy to learn and its simplicity and effectiveness makes it an ideal movement for anyone, regardless of their strength level and experience level. Light weight can be used for beginners, and extremely heavy weight can be used for advanced lifters looking to continue to add mass and strength to their triceps.
It is a great supplementary exercise and is an effective movement at the end of a tricep workout.
Step 1: Stand facing away from the cable machine with the bar attached to the very bottom pulley. Grab the bar and stand up with your elbows bent and close to your head. Your hands should be close together and keep your back and core tightened with your feet firmly on the floor. Your arms should be bent at the start of the movement. Your feet...
Step 1: Stand facing the cable machine with the rope attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the rope and wrap your thumbs around it tightly with your palms facing each other. Keep your back straight and tight, and also ensure that your core is...
Step 1: Stand facing the cable machine with the band attached to the top of the machine. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the band and wrap your thumbs around each side with your palms facing each other. Keep your back straight and tight, and also ensure that your core is tightened....
Step 1: Lay dumbbells on the floor and lie on the floor so that dumbbells are directly beside your face. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your back should remain flat and the dumbbells should move to just above the forehead for the starting position. Step 2: With your elbows tucked,...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just behind the head and in line with the bench for the...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just behind the head and in line with the bench for the...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just above the forehead for the starting position. Step...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just above the nose for the starting position. Step 2:...
Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. To start, your hands should be inside shoulder-width. Keep your back...
Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back...
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[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/CTDKZZt55is
[3] http://www.youtube.com/embed/bjjeEkIi-68
[4] http://www.youtube.com/embed/R6BTQH_mhwA
[5] http://www.youtube.com/embed/1Lm8Ktqi9g8
[6] http://musclepharm.com/exercise/tricep-rope-press-bottom-pulley
[7] http://musclepharm.com/exercise/tricep-rope-pressdown
[8] http://musclepharm.com/exercise/tricep-pressdown-band
[9] http://musclepharm.com/exercise/dumbbell-skullcrushers
[10] http://musclepharm.com/exercise/incline-skullcrushers
[11] http://musclepharm.com/exercise/skullcrushers-behind-head-0
[12] http://musclepharm.com/exercise/skullcrushers-forehead
[13] http://musclepharm.com/exercise/skullcrushers-nose
[14] http://musclepharm.com/exercise/3-way-straight-bar-pressdown
[15] http://musclepharm.com/exercise/straight-bar-tricep-pressdown
