### How to Perform Triceps Kickbacks 1. **Starting Position**: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Bend your knees slightly and lean forward at the waist, keeping your back straight. 2. **Arm Position**: Keep your upper arm close to your body and your elbow bent at a 90-degree angle. 3. **Movement**: Extend your arm backward until it is fully straight, then slowly return to the starting position. Repeat for the desired number of repetitions. ### Benefits of Triceps Kickbacks - **Strengthens Triceps**: This exercise isolates and strengthens the triceps brachii, helping to tone and shape your arms. - **Improves Arm Function**: Strong triceps are essential for many daily activities and sports. - **Versatile**: Can be performed with minimal equipment and adjusted for different fitness levels. ### Common Mistakes to Avoid - **Using Too Much Weight**: Start with a lighter weight to ensure proper form and avoid strain. - **Incorrect Form**: Keep your back straight and avoid swinging your arm. Focus on controlled movements. - **Neglecting Other Muscles**: Ensure a balanced workout by including exercises for other muscle groups. ### Additional Tips - **Warm-Up**: Always warm up before starting your workout to prevent injuries. - **Consistency**: Perform strength training at least twice a week for best results. - **Listen to Your Body**: If you experience pain, stop and consult a professional.