STRENGTH TRAINING

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Standing Dumbbell Tricep Kickbacks

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
This concentrated tricep exercise is a must for sculpted upper arms. Triceps add shape to the upper arms, but they're often neglected in many upper-body training circuits. Make sure you work them!

Muscles Worked
Triceps

Starting Position
Stand and bend over at the hips with a dumbbell in each hand. Your back should be flat, your neck in line with your spine, and your knees bent, with feet pointing forward at hip-distance apart (see Photo 1).

Exercise

  1. Keeping your elbows high above the line of your back, extend your elbows so that you straighten your arm. Your hands should remain in the same orientation throughout the movement, with palms facing inward (see Photo 2).
  2. From the extended position, bend your elbows again to return to the starting position (see Photo 3).
  3. Repeat steps 1 and 2 above for a full set of kickbacks. As you do the kickbacks, keep your upper arm still so that your elbows stay high; the entire motion should focus on the extension and flexion at the elbow joint. Be especially careful to keep your back flat by maintaining a stable core.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.