Friday Exercise: Bench Kickbacks

Strong triceps make arms look very sexy, in the opinion of the Amazing Stickie.  One way she works on her triceps is by doing bench kickbacks.

She starts by placing one knee and one hand on a bench as if she were on all fours.  She keeps her back straight, her abdominals engaged, and her head in line with the rest of her spine.  She places her hand directly underneath her shoulder and her knee directly underneath her hip for optimum alignment.  She uses her other leg for balance.  She holds a dumbbell in her other hand, arm extended toward the floor, but shoulder centered in the socket and then rows the dumbbell up toward her armpit.  At last, she has achieved starting position!

The key to getting the most out of this exercise, Stickie knows, lies in keeping her upper arm stationary.  From the chicken-wing-like starting position, she extends her forearm toward the ceiling by straightening her elbow.  Then she returns to the starting position.  She alternates sets between sides.

Two to three sets of 10 to 12 repetitions tend to get the job done.