Instructions:
- 1Hold a dumbbell in one hand and kneel on a bench with the other knee and hand.
- 2Keep your elbow at a 90-degree angle and raise your arm until it's parallel to the ground.
- 3Extend your forearm backward until your arm is fully extended.
- 4Slowly lower your arm back to the starting position.
- 5Repeat the same steps with your other arm.
Tips:
- Don't lift your elbow higher than your body during the kickback.
- Focus on your triceps as you straighten your arm.
- Avoid fast movements, ensure to maintain the controlled movement.
- Keep your back straight during the exercise.