Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama (251) 661-4615
One-On-One with Jason Greene Dumbbell Tricep Kickback   I wrote about a tricep exercise a couple of months ago and since then I have been inundated with requests for more. This exercise, like the tricep bench dip I discussed earlier, takes care of the gink on the back of the female arm. You know the stuff on the back of the upper arm that tends to flap in the wind. The tricep kickback is also a fantastic exercise for guys trying to gain girth in their upper arms. It can be performed with dumbbells, cables or even exercise bands.   Dumbbell Tricep Kickbacks Grasp a dumbbell with one hand. Place your opposite knee on a bench (your other foot should remain flat on the floor). Keeping your back tight and chest out, bend forward at your waist and place your free hand on the bench, supporting your upper body (this arm should be slightly bent). Your torso should be parallel to the floor. (photo-A)  Keep your head and neck in line with your torso so that you are looking down toward the floor. Hang your arm (holding the dumbbell) straight down toward the floor. Your palm should be facing in toward your body in a neutral position. Pull the dumbbell up toward your body, bending your arm, until your upper arm (between your shoulder and your elbow) is parallel to the floor. Keep your upper arm stationary and parallel to the floor throughout this exercise. At this point, your arm should be bent 90 degrees. Straighten your arm, lifting the dumbbell back and up toward the ceiling. Breathe out during this phase of the exercise. Continue to straighten your arm until it is straight. (photo-B) Now, in a controlled fashion, bend your arm, lowering the dumbbell toward the floor, until your arm returns to the starting position. Breathe in during this phase of the exercise. Ø Your upper arm should remain stationary at all times. The only movement should occur from your elbow down! Ø Do not swing the weight! Use the contraction of the tricep to create the movement. Ø Look down at the bench to prevent straining your neck. Ø To change the feel of the exercise, rotate your palm up as you reach the top of the movement.   Disclaimer: One on One with Jason aims to provide general fitness and exercise information. Advice offered may not be applicable to all individuals and does not constitute medical, health or scientific fitness advice. People have different needs, abilities and levels of health. It is recommended that all readers consult a medical professional before beginning any form of exercise, participate in any physical fitness or sports training program or undertake any form of health plan, nutrition program or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.
Video of the cable version.
Jason S. Greene Fitness Expert
Everything you need to look and feel your very best! 24-Hour Access, 1-on-1 Personal Training, Home Fitness Equipment & Supplement Sales.
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama (251) 661-4615
One-On-One with Jason Greene Dumbbell Tricep Kickback   I wrote about a tricep exercise a couple of months ago and since then I have been inundated with requests for more. This exercise, like the tricep bench dip I discussed earlier, takes care of the gink on the back of the female arm. You know the stuff on the back of the upper arm that tends to flap in the wind. The tricep kickback is also a fantastic exercise for guys trying to gain girth in their upper arms. It can be performed with dumbbells, cables or even exercise bands.   Dumbbell Tricep Kickbacks Grasp a dumbbell with one hand. Place your opposite knee on a bench (your other foot should remain flat on the floor). Keeping your back tight and chest out, bend forward at your waist and place your free hand on the bench, supporting your upper body (this arm should be slightly bent). Your torso should be parallel to the floor. (photo-A)  Keep your head and neck in line with your torso so that you are looking down toward the floor. Hang your arm (holding the dumbbell) straight down toward the floor. Your palm should be facing in toward your body in a neutral position. Pull the dumbbell up toward your body, bending your arm, until your upper arm (between your shoulder and your elbow) is parallel to the floor. Keep your upper arm stationary and parallel to the floor throughout this exercise. At this point, your arm should be bent 90 degrees. Straighten your arm, lifting the dumbbell back and up toward the ceiling. Breathe out during this phase of the exercise. Continue to straighten your arm until it is straight. (photo-B) Now, in a controlled fashion, bend your arm, lowering the dumbbell toward the floor, until your arm returns to the starting position. Breathe in during this phase of the exercise. Ø Your upper arm should remain stationary at all times. The only movement should occur from your elbow down! Ø Do not swing the weight! Use the contraction of the tricep to create the movement. Ø Look down at the bench to prevent straining your neck. Ø To change the feel of the exercise, rotate your palm up as you reach the top of the movement.   Disclaimer: One on One with Jason aims to provide general fitness and exercise information. Advice offered may not be applicable to all individuals and does not constitute medical, health or scientific fitness advice. People have different needs, abilities and levels of health. It is recommended that all readers consult a medical professional before beginning any form of exercise, participate in any physical fitness or sports training program or undertake any form of health plan, nutrition program or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.
Video of the cable version.
Jason S. Greene Fitness Expert
Everything you need to look and feel your very best! 24-Hour Access, 1-on-1 Personal Training, Home Fitness Equipment & Supplement Sales.
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama (251) 661-4615
One-On-One with Jason Greene Dumbbell Tricep Kickback   I wrote about a tricep exercise a couple of months ago and since then I have been inundated with requests for more. This exercise, like the tricep bench dip I discussed earlier, takes care of the gink on the back of the female arm. You know the stuff on the back of the upper arm that tends to flap in the wind. The tricep kickback is also a fantastic exercise for guys trying to gain girth in their upper arms. It can be performed with dumbbells, cables or even exercise bands.   Dumbbell Tricep Kickbacks Grasp a dumbbell with one hand. Place your opposite knee on a bench (your other foot should remain flat on the floor). Keeping your back tight and chest out, bend forward at your waist and place your free hand on the bench, supporting your upper body (this arm should be slightly bent). Your torso should be parallel to the floor. (photo-A)  Keep your head and neck in line with your torso so that you are looking down toward the floor. Hang your arm (holding the dumbbell) straight down toward the floor. Your palm should be facing in toward your body in a neutral position. Pull the dumbbell up toward your body, bending your arm, until your upper arm (between your shoulder and your elbow) is parallel to the floor. Keep your upper arm stationary and parallel to the floor throughout this exercise. At this point, your arm should be bent 90 degrees. Straighten your arm, lifting the dumbbell back and up toward the ceiling. Breathe out during this phase of the exercise. Continue to straighten your arm until it is straight. (photo-B) Now, in a controlled fashion, bend your arm, lowering the dumbbell toward the floor, until your arm returns to the starting position. Breathe in during this phase of the exercise. Ø Your upper arm should remain stationary at all times. The only movement should occur from your elbow down! Ø Do not swing the weight! Use the contraction of the tricep to create the movement. Ø Look down at the bench to prevent straining your neck. Ø To change the feel of the exercise, rotate your palm up as you reach the top of the movement.   Disclaimer: One on One with Jason aims to provide general fitness and exercise information. Advice offered may not be applicable to all individuals and does not constitute medical, health or scientific fitness advice. People have different needs, abilities and levels of health. It is recommended that all readers consult a medical professional before beginning any form of exercise, participate in any physical fitness or sports training program or undertake any form of health plan, nutrition program or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.
Video of the cable version.
Jason S. Greene Fitness Expert