1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Lean your torso forward by bending at the hips while keeping your back straight and your core engaged to maintain a neutral spine.
3. Bring your arms up so that your elbows are bent and your upper arms are parallel to the floor, close to your sides.
4. Your forearms should be perpendicular to the floor with your fists clenched as if you were holding weights.
5. Perform a triceps kickback by extending both elbows, pushing your hands back, and straightening your arms behind you.
6. Squeeze your triceps at the top of the movement, ensuring you keep your upper arms still and only your forearms are moving.
7. Pause briefly at the top of the extension, and then return to the starting position by bending the elbows.
8. Make sure the movement is controlled, and avoid swinging your arms or using momentum.
Repeat this exercise for the desired number of repetitions and sets, maintaining good form throughout to maximize triceps engagement and minimize the risk of injury.
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