Exercise name: Tricep Kickbacks

Exercise description:

• • Set your support and hinge: Place your non-working hand and same-side knee on a flat bench, or take a staggered stance with your free hand resting on your front thigh. Hinge forward from your hips until your upper body is angled forward with a flat back and engaged core.

  • Pin your upper arm: Hold a light dumbbell in your working hand with a neutral grip (palm facing your body). Pull your elbow up and glue your upper arm alongside your ribs so it is roughly parallel to the floor.

  • Extend the elbow: Keep your shoulder and upper arm completely still. Straighten your arm by extending only at the elbow, pushing the dumbbell straight back behind your torso.

  • Squeeze and lower: Pause for a moment at full extension to squeeze the back of your arm. Slowly bend your elbow to return the weight to the starting 90-degree position under control without using momentum.

  • Repeat and switch: Complete all repetitions on one side, then switch arms and repeat the process. You can also review visual demonstrations like One Arm Row Tricep Kickback for combined variations

  Technique that must be performed to count:

# of repetitions before shooting: 5

Casual division modifier: Lighter weight or less reps

Exercise equipment needed: Dumbbell, Ammo can, ect