Bend forward slightly at the waist, keeping your back straight, and bring your elbows up so that your upper arms are parallel to the floor and your forearms are hanging down vertically.
Slowly extend your arms backward until they are straight and parallel to the floor while keeping your upper arms still, this is the 'kickback' part of the exercise.
Hold this position for a second, feeling the contraction in your triceps.
Slowly lower the dumbbells back to the starting position and repeat the exercise for your desired number of repetitions.
Pro Tip
Arm Position: Hold a dumbbell in each hand and bend your elbows to a 90-degree angle, keeping your upper arms close to your body. Avoid letting your elbows flare out to the sides, as this can lead to injury and will not target your triceps as effectively. Controlled Movement: As you extend your arms back, make sure the movement is controlled and steady. Avoid the common mistake of using momentum to lift the weights, as this can result in injury and will not effectively work your muscles. Instead, focus on engaging your triceps and slowly lifting the weights. Full Extension and Pause: