Dumbbell Kneeling Tricep Kickback

Positioning:
1. Start by kneeling on a soft surface or mat. Keep your knees hip-width apart.
2. Hold a dumbbell in each hand (or one dumbbell can be used with one hand at a time).
3. Lean slightly forward from your hips while keeping your back straight, and ensure your head is aligned with your spine.
4. Let your arms hang down in front of you with your elbows bent at a 90-degree angle.

Movement:
1. While keeping your elbows close to your body, extend your arms back by straightening them. Focus on contracting your triceps as you move.
2. Pause briefly at the top of the movement (when your arms are fully extended) to maximize the contraction.
3. Slowly return to the starting position by bending your elbows again, controlling the movement to avoid swinging the weights.
4. Repeat for the desired number of repetitions, typically 10-15 reps per set.
5. If using one dumbbell, alternate arms after each set.

Tips:
- Maintain a steady core to support your back throughout the movement.
- Avoid using momentum; focus on slow, controlled movements to engage the triceps effectively.
- Keep your wrists straight and hold the dumbbells securely without letting them bounce.