Dumbbell tricep kickbacks are an isolation exercise that targets the triceps, helping to tone and strengthen the back of your arms. Here's a step-by-step guide on how to perform dumbbell tricep kickbacks:

Muscles Targeted:

• Primary: Triceps
• Secondary: None

Equipment Needed:

• Dumbbells

Steps:

1. Set Up:

• Stand with your feet shoulder-width apart. Hold a dumbbell in each hand.
• Bend your knees slightly and hinge forward at your hips. Keep your back straight, chest up, and maintain a neutral spine.

1. Starting Position:

• Hold a dumbbell in each hand, and your palms should face each other. Your upper arms should be close to your torso, and your elbows should be bent at a 90-degree angle. This is the starting position.

1. Extension:

• Inhale and brace your core.
• Exhale as you extend your arms straight behind you, bringing the dumbbells backward. Focus on straightening your elbow while keeping your upper arms stationary.

1. Squeeze at the Top:

• At the top of the movement, your arms should be fully extended straight behind you. Squeeze your triceps to maximize the contraction.

1. Hold:

• Hold the fully extended position for a brief moment to emphasize the engagement of the triceps.

1. Return:

• Inhale and slowly bend your elbows, bringing the dumbbells back to the starting position.

1. Repetition:

• Perform the desired number of repetitions, maintaining control and focusing on the contraction of the triceps.

1. Focus on Form:

• Keep your upper arms close to your torso throughout the movement; avoid swinging or using momentum.
• Ensure that the movement is coming from the elbow joint, not the shoulder.

1. Finishing:

• Once you've completed the set, carefully lower the dumbbells to your sides.

Tips:

• Choose an appropriate weight that challenges you but allows you to maintain proper form.
• Focus on a slow and controlled movement to maximize muscle engagement.
• Keep your back straight and avoid rounding your shoulders during the exercise.
• This exercise can also be performed one arm at a time if you prefer.

As with any exercise, if you have any pre-existing conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before incorporating new movements into your workout routine.