"Kicking Triceps"

Here’s a new exercise to help flex your tricep muscles. It’s called the “Standing Triceps Kickback.” The name is a misnomer because there’s no actual kicking in this exercise. So keep your feet planted to the ground, use strict form and no jerking your body to get an extra rep.. Pick a weight that you can do at least 6-10 reps, not to easy and not to heavy is the key. If you try to go top heavy in this isolation exercise you will then be jerking your body to help get those final reps up and that's cheating and not what you want. Make them clean, strong, strict reps. As you become stronger in this exercise you can always add weight if you're able to them strict with good form.

Step 1: Hold a pair of dumbbells, with palms facing toward each other. Bend at the waist as if you were about to tie your shoes, then lift only your chin and chest, creating a slight arch in your back, and slightly bend your knees.

Step 2: Raise your elbows as high as possible while keeping them close to your body. Breathe slowly and rhythmically as you extend the weights back and out (without moving the upper part of the arm) through a count of 10 seconds.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.

Step 4: Return the weights to the starting point through a count of 10 seconds.

Step 5: Repeat 3-4 times with minimum rest between sets


Triceps are my favorite muscle group of all. Triceps that are developed make the arm more full and complete and when they are developed along with your biceps your front and back bicep pose will surely be amazing.  Most men and women favor working their bicep verses triceps and I feel it's because your biceps are in the front and can be seen first, but just as you wouldn't forget to work your glutes or your hamstrings that are also in the back, don't forget to pay attention the those beautiful tricep muscles. All your muscle contribute to the full package and when one or more muscle group is underdeveloped it will show and it's always best to be balanced in every muscle group. So, get busy working those beautiful triceps.