Exercise of the month: Tricep Kickback

Starting position (see photo 1): Grasp a dumbbell in your right hand, lean forward slightly and place your free hand on your left knee as shown. Lift upper arm until it is parallel the the floor.

Strengthening phase (photo 2): While keeping the upper arm in place, slowly straighten the arm. You should feel the back of the arm tightening (contracting). Pause for a second or two and then slowly return to starting position.

Tips

For variety the Tricep Kickback can be performed using a resistance band or cable equipment in the gym. Throughout the exercise, engage the abdominal muscles to help stabilize the spine, do not round the back or allow your torso to rotate. Speed of movement should be slow and controlled.

For maximum benefit, maintain strict form. Once the upper arm is in place, it is important to keep it in this position while extending the arm. It is also important to go through a full range of motion, straightening the arm until you feel the muscles engaging.

Beginners: Start with one to two sets, performed every other day. You can increase the number of sets, repetitions or weight as you become stronger. This exercise does not require use of heavy weights. The idea is to choose a resistance level that fatigues the muscles by the end of a set of 8 to 12 repetitions.

Take a brief rest break between sets. The amount of time taken depends on factors such as weight used and goals. The greater the intensity, the longer the rest between sets should be. Generally speaking, anywhere from 20 seconds if using a light weight to a full minute or more if training with high intensity, is acceptable.

Safety should be your first priority when working out. If you have an existing medical condition, injury or joint problem or are unaccustomed to physical activity, its always best to get clearance from your doctor before beginning a new routine. Once cleared, if you feel uncomfortable training alone, seek the advice of a professional or use a spotter who has experience with strength training and proper form to help guide you.