Tricep Dumbbell Kickback

This one is a tidy little bear den move: hinge over, pin the upper arm still, and flick the dumbbell back with control. The triceps do the work while the rest of you stays quiet, like a bear carefully swiping honey off a shelf without shaking the tree.

Instructions

1. Hold a dumbbell in one hand.
2. Hinge forward with a flat back.
3. Bend your elbow to ninety degrees.
4. Pin your upper arm by your side.
5. Straighten your arm behind you.
6. Lower the dumbbell with control.

Benefits

• Builds stronger arms for pushing tasks
• Improves control in pressing movements
• Adds shape and size to triceps
• Easy to do with little equipment

Key Points

• Keep your upper arm still
• Hinge from your hips
• Move only at the elbow
• Squeeze at full extension
• Use a light, controlled weight

Common Mistakes

• Swinging the weight
• Moving the upper arm
• Rounding the back
• Using too much weight
• Rushing the lowering phase