Bent-over arm extension - “Kickback”

"Kickback" - one of the most concentrated bodybuilding and fitness exercises for meticulous study Your triceps. It belongs to the class of so-called "diving» exercises. The kickback can be performed with a dumbbell or a pulley device. Usually done simultaneously two hands or alternately one. For this exercise use a light weight and extreme precision and focus.

How to correctly perform a Kickback arm extension?

1. Maintain a stable vertical position.
2. Keep your legs slightly bent, shoulder width apart.
3. Bend your body forward until it is parallel to the floor.
4. Take a dumbbell (or dumbbells if doing it with both hands at the same time).
5. In the starting position, the arm with the dumbbell is bent at the elbow so that your shoulder should be parallel to the body and the forearm parallel to the legs. The angle between the shoulder and forearm is approximately 90 degrees.
6. Exhaling, we extend the arm at the shoulder joint - the hand with the projectile goes back.
7. In the final position - the arm is fully extended (angle 180 degrees), the shoulder and forearm are parallel to your body and the floor.
8. It is important to hold this position for a few seconds.
9. Taking a slow breath, we return the forearm to its original position.

As you may have guessed, key moment this exercise is immobility of the shoulder and elbow throughout all stages of extension!

All sorts of things may also be useful rotations and different positions of the hand while performing Kickback.

A pause and a clear fixation even in the initial position will allow you to eliminate the possibility coasting, which will make execution even more clean.