Standing Bent-Over Two-Arm Dumbbell Triceps Kickback
a.k.a. Standing Kickback
Differentiation: Mechanics
This variation of a Bent-Over Triceps Extension is unique. Here is how: you stand. Standing requires you to engage your core to maintain balance. Using your core increases the strength of your core. You also perform this exercise using two dumbbells | and simultaneously lift both dumbbells. Using dumbbells ensures each tricep lifts the same amount of weight. Lifting the same weight increases the overall symmetry of your triceps.
Starting Position
To get into starting position, do this...
1) Obtain two dumbbells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place your feet hip-width apart for stability.
4) Grasp a dumbbell in each hand - with your palms are facing your hips.
5) Bend forward at the waist - until your upper torso is as close to parallel to the floor as is comfortably possible.
6) Straighten your back and point your head upward.
7) Lift up your arms, so your upper arms are parallel to the floor.
8) Your forearm and the upper arm should form a 90-degree angle.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you flex your triceps and extend the dumbbells backwards simultaneously
3) ...until your arms are fully extended and parallel to the floor.
4) This is the ending position.
5) Hold the contraction for a count of one full second.
6) Then, inhale while you return the dumbbells to the original starting position using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and inward.
Keep your upper arms parallel to the floor during the movement.
Keep your head up.
Keep your upper body stationary.
Only move your forearms.
Keep your upper arm close to your torso.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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