Exercise 4: Single Arm Triceps Kickback (1 dumbbell)🔗

• 1. Start position Stand straight. Step the right foot back. Bend the left knee, place left forearm either on the left thigh or on a chair. Keep the back straight and parallel to the ground. Pick up the dumbbell with your right hand armpit closed. Lift the elbow so that the upper arm is parallel to the ground. Keep the arm bent at 90º. Brace the abdominals strongly.
• 2. Keep the right upper arm firmly pressed against your body. Using your triceps muscles, extend and straighten the right arm parallel to ground lifting the dumbbell into the air. Brace the abdominals strongly as you lift the dumbbell up and back. Hold it up for a second squeezing the triceps.
• 3. Lower the dumbbell to the start position by bending the elbow. Do not swing the dumbbell or let it fall freely.
• 4. Repeat desired number of reps before changing the arms.

Beginners – 12 – 15 reps x 2 sets. Intermediate – 8 – 12 reps x 2 – 3 sets.