The Benefits - Dumbbell kickbacks develop the all three heads of the triceps, especially the upper area. This exercise will cause a great pump to your triceps.

Execution - Take a dumbbell in the other hand and take a support of the bench with the other hand. Bend your working arm and raise your elbow as high as you can, until you feel your triceps contracted. Hold it there for a moment. Keep your elbows stationary without moving your shoulders. Then slowly lower the weight to the starting position.

Tips - For the best results, continue the movement doing as many reps as you can feel the triceps totally exhausted, so you can’t do a single rep without cheating. This is an excellent isolation workout especially at the end of the workout!