1- Stand by one side of a flat bench; bend your closest knee to the bench on the bench, and place you hand of the same side ahead of you on the bench, keep your arm straight and perpendicular to your body.
2- Hold the dumbbell with your other 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- Standing Dumbbell Kickback