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.
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!
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).
- 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).
- From the extended position, bend your elbows again to return to the starting position (see Photo 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.