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Exercises by Bodypart for Women

Dumbbell Triceps Kickback

Get rid of arm jiggle! Target all three heads of the triceps muscle with the dumbbell triceps kickback.

The dumbbell triceps kickback targets all three heads (long, lateral and medial) of the triceps muscle, strengthening and sculpting the back of the arm.

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Setup: Stand next to a flat bench, one knee on the bench, propping yourself up on your arm. Hold a weight in your opposite hand, with your upper arm parallel to the ground.

Action: Extend your arm back toward your hip until your arms is straight and parallel to the bench. Return to the start position. Do 10 reps on each side.

• Keep your elbow glued to the side of your body throughout the entire movement. The only movement should be below your elbow.

• Squeeze your triceps as you extend your arm before returning to the start position.

• Keep your shoulders facing the bench throughout the entire movement.

• Keep your spine straight — don’t let your stomach sag.

• Balance your weight equally between your foot on the ground and your knee and hand on the bench.

• Imagine drawing an arc with the weight as you push it from the starting point back to your hip.