Major Muscles Worked:
- Stand with your feet hip width apart or closer.
- Either hold the ends of one dumbbell in each hand, or hold one dumbbell in each hand.
- Chest is up, shoulders are back.
- Start by hinging at the hips. Lower your upper body to about a 45 degree angle.
- Keep your core engaged to support your lower back.
Your back should stay flat. DO NOT ROUND YOUR BACK!
- Using gravity as resistance, start by shrugging your shoulders back towards each other.
Relax your shoulders down away from your ears.
- Follow through with your elbows, lifting the weight into your rib cage.
- At the top of the motion, keeping your upper arms stationary, straighten your arms so that your hands extend towards your hips.
- Slowly, and with control. reverse the motion so that your forearms are perpendicular to the floor.
- You may feel some fatigue in your lower back. Keep your core engaged to support your lower back.
- Do not round your back.
- You may feel tension in your hamstrings – this is okay. It means that your back is flat.
- Keep your elbows glued to your side body. Pretend that there is a rod piercing elbows through your torso keeping everything fixed.
- Do NOT swing the weight.
- The movement is less than a 1/4 of a circle. from perpendicular to the floor to arms straight. You do not want to bring the weight close to your shoulder.
Tricep Kickbacks with Bands Variation
- Set the anchor point of a band at waist height.
- Back away from the anchor point (while still facing it) until there’s some tension in the band.
- Follow the Set Up Directions from there.
1 Arm Kickbacks Variation
- Get into a low lunge position.
- Place your forearm on your front thigh, just above your knee.
- Follow the Set Up Directions using one arm instead of two.