Tricep kickbacks can be used as an arm toning exercise or as a muscle building exercise.
All arm exercises are good for both men and women. You must change the repetitions, sets, tempo/ speed, and intensity to change the effect of the exercise.
If your goal is toning, aim for 1-3 sets of 8-15 repetitions, and if your goal is building muscle aim for 3-5 sets of 4-12 repetitions.
Starting Position: Place one knee and one hand on a bench. Keep your lower back in a neutral position-- not too arched and not too rounded.
Bring your shoulder next to your body.
Form: Exhale and straighten your arm alongside your body. Hold for a brief second at the top and then slowly lower to the starting position.
Personal Trainer Tips: Posture is important in this triceps exercise because your lower back muscles work to help stabilize your body.
If you do not have access to a bench you can do this exercise on the floor or from a standing/ bent over position. The bench like the floor adds stability.
Yours in Health,
Dr. Charles PT/PT
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