Bent Over Dumbbell Tricep Kickback.

Make every rep count.

1. 01

   Grab a pair of dumbbells and stand with feet about hip-width apart.

2. 02

   Hinge at the hips (flat back, core braced, chest slightly up). Keep a soft bend in your knees and let your arms hang.

3. 03

   Row the dumbbells up so your upper arms are tight to your sides, elbows bent about 90°. Keep your shoulders pulled back and down.

4. 04

   Without letting your upper arms swing, kick the weights back by straightening your elbows until your arms are nearly straight, squeezing your triceps at the top.

5. 05

   Lower slowly back to the bent-elbow position with control and repeat.

6. 06

   Form cues: Keep elbows pinned to your ribs, avoid shrugging, and don’t use momentum—move only at the elbow.