Patada de tríceps a una mano con mancuerna de pie

Patada de tríceps con mancuernas ambas mano

Male

Dumbbell Kickback copy

Muscles involved

Including the Dumbbell Kickback in your weekly training program brings noticeable rewards when it comes to refining the back of your arms. Working with dumbbells gives you the advantage of unilateral training, allowing you to isolate each arm independently so your weaker side can catch up. The main benefit you will notice from this exercise is a targeted squeeze at full extension, which helps shape and tone your triceps like few other movements can. By staying consistent with this exercise, you will build greater muscular endurance, sharper upper arm definition, and improved lockout strength that enhances all your pressing movements in the gym.

How to do it

1. Support one knee and the hand of the same side on a flat bench, with the other leg straight and your torso parallel to the bench. 2. Hold a dumbbell with your free hand, arm bent at 90° and palm facing inward, near your waist. 3. Exhale and extend your arm backward without moving the upper part of your arm, until it is parallel to the floor. 4. Hold the contraction for a moment, return to the starting position, and repeat to complete the repetitions.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your torso parallel to the bench during the extension. - Extend your arm completely backward, contracting the triceps. - Keep your upper arm still, only moving your forearm.