This week we’ll be focusing on the triceps muscle group. Today’s exercise of the day, is the “kick back exercise” also known as a kneeling triceps extension. This is a great exercise that really isolates the triceps, and doesn’t need a lot of weight to be very effective.

Don’t be afraid to try this exercise with a low weight first, if its too low, just move up on your next set, its always safer to start low, and you can always move up later.

Kick Back Tricep Extension Exercise from Nash on Vimeo.

Continue reading for some quick tips for this exercise.

1. Put one foot on the ground, and your other knee on a bench.
2. Grab a weight with the hand that is on the same side as the foot which is on the ground.
3. Keeping your torso parallel to the bench, bend your arm to a 90 degree angle.
4. Extend your arm slowly, until it is parallel to the bench, pause for 3 seconds.
5. Slowly bring your arm back to the 90 degree angle, once again pause for three seconds.
6. Ensure only your elbow is pivoting, nothing else should be moving.
7. Repeat.

Note: Do not swing the weight!