Muscles Trained: Triceps, forearms, shoulders.

Intro: Dumbbell kickbacks are a decent exercise to add into an already established tricep routine. They act as a nice accessory to movements such as close grip bench press and extensions. They do not allow you to use a high amount of weight and they take long to complete since you must do one arm at a time. It is important to perform them correctly as elbow injuries are common with improper form or too heavy a weight.

How it is performed: You will need a dumbbell and a flat bench. To get into the starting position, lean over and use one hand to support your body on the bench. Have the dumbbell in your other hand. The upper arm with the dumbbell should be parallel to the floor with the dumbbell hanging down. Move the dumbbell back by extending your arm until your whole arm is straight and parallel to the floor.

Complete the desired number of repetitions and repeat with your other arm. Make sure your elbow is not to low. If at the end of the exercise your whole arm is not straight and parallel to the floor, you will want to look at your form.