Farewell, flabby arms
Kickbacks isolate your triceps muscles with emphasis on the medial and lateral heads. One-armed kickbacks are generally performed with one hand and knee on a flat bench. This variation calls on more of your stabilisation and core muscles.
BILATERAL TRICEPS KICKBACK
What to do: Three sets of 10 to 12 reps
Target muscles: triceps brachii
Set-up: Stand with your feet hip-width apart or closer, and hold a dumbbell in each hand at your sides. Bend your knees and lean forward from your hips to bring your torso about 45 degrees to the ground, then raise your elbows so they point behind you [A].
Action: Keeping your upper arms still and tight to your sides, extend your elbows until your arms are straight but unlocked [B]. Pause, then slowly return to the start.
Mistakes to avoid:
Avoid looking like an injured skier by following these best-practice tips.
- DON’T let your core go lax. Keep it contracted for support.
- DON’T extend from your shoulders; extend your elbows only.
- DON’T count on momentum. Use control and move slowly.
- DON’T arch your back. Maintain a nice, straight line.
For the full article and workout, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.
Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1617/Farewell-flabby-arms.aspx