1- Bend forward putting your left elbow on your left knee, and your right leg bent behind you to support your position (see the images or video).
2- Hold the dumbbell with your right hand, back straight as possible, and elbow pointed back and up little bit to the ceiling, at shoulder level, this is your starting position.
3- Looking straight ahead all times; inhale and raise the forearm and push the weight back until forearm is parallel to the floor.
4- When you reach the end of the movement; exhale and squeeze triceps and slowly return to starting position, repeat to finish repetitions, and then do the same with your other side.
Tips and Advices:
1- Keep you back straight and eyes looking forward.
2- Don’t swing the weight to cheat it.
3- Perform the move with its full range of motion.
1- Dumbbell Kickback