How to perform a dumbbell kickback:

Starting Position: Stand with your feet hip-width apart, holding a dumbbell in one hand, with the palm facing your body. 

Hinge forward: Slightly bend your knees and hinge forward at your hips, keeping your back straight and parallel to the floor. 

Position your arm: Keep your upper arm close to your body, with your elbow bent at a 90-degree angle. 

Extend your arm: As you exhale, extend your arm back, keeping your elbow close to your body and your upper arm stationary. 

Focus on the triceps: Squeeze your triceps as you extend your arm back. 

Return to starting position: Slowly return to the starting position, bending your elbow back to 90 degrees as you inhale. 

Repeat on the other side: Continue with the opposite arm. 

Benefits:

• Targets triceps:

  Dumbbell kickbacks effectively work the triceps, helping to build strength and definition in the upper arms.

• Simple and effective:

  It's a straightforward exercise that can be easily incorporated into a strength training routine.

• Good for isolation:

  It helps to isolate the triceps, ensuring they are the primary muscle group working.