The tricep kickbacks (standing) exercise is an excellent isolation movement that targets the triceps, helping tone and strengthen the back of your arms. Here’s a guide to performing this exercise correctly:

How to Perform Standing Tricep Kickbacks:

1. Setup:

   • Stand with your feet shoulder-width apart.
   • Hold a dumbbell in each hand with a neutral grip (palms facing inward).
   • Slightly bend your knees and hinge forward at the hips, keeping your back straight and chest lifted.
   • Let your arms hang down with your elbows bent at a 90-degree angle.

2. The Movement:

   • Keep your upper arms close to your torso and stationary.
   • Extend your forearms backward until your arms are straight, fully engaging the triceps.
   • Squeeze your triceps at the top of the movement.
   • Slowly lower the dumbbells back to the starting position with control.

3. Repetitions:

   • Perform 10-15 reps for 3 sets, or adjust based on your fitness level.

Key Tips:

• Avoid swinging the weights; keep the movement controlled.
• Engage your core to stabilize your torso.
• Keep your head in line with your spine to prevent neck strain.
• Use a weight that allows proper form while challenging your muscles.

Muscles Worked:

• Primary: Triceps brachii
• Secondary: Deltoids, core stabilizers

This exercise can be done with light dumbbells, resistance bands, or even water bottles if you’re at home. It’s effective for anyone looking to tone their arms or build upper body strength.

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