Lean forward slightly and bend your elbow so that your upper arm is parallel to the floor, keeping your back straight and your core engaged.
Slowly extend your arm behind you until it is straight and parallel to the floor, keeping your elbow close to your body. This is the "kickback" motion.
Pause for a moment when your arm is fully extended, squeezing your tricep muscle.
Slowly return your arm to the starting position, keeping the motion controlled and smooth, then repeat the exercise for your desired number of repetitions before switching to the other arm.
Pro Tip
**Avoid Using Heavy Weights Initially**: A common mistake beginners make is using heavy weights right from the start. This can lead to injuries and improper form. Start with lighter weights and focus on your form. As you build strength and get comfortable with the movement, you can gradually increase the weight. **Controlled Movement**: It's important to control the movement throughout the exercise. Avoid swinging the weight or using momentum to lift it. Instead, use your triceps to push the weight back and slowly lower it back down. This will help to engage the muscles properly and prevent injuries.