Q: The back of my arms are flabby and jiggle, do you have a simple exercise that will help tone them up?
-K. Homeyer, Dove Canyon
A: Absolutely, if you want to have great arms, then try this exercise! It works and strengthens the triceps (back of the arms), which results in a more defined toned look. This exercise can be performed easily at home as well as the gym; and can also be done with cables starting from the bottom of a machine.
With toned triceps you can wave all you want without being self conscious, and no more upper-arm jiggle! Get started with tricep kickbacks, a terrific beginner exercise for sculpting the back of your upper arms.
The Bent-Over Tricep Kickback:
• Hold a dumbbell in each hand, palms facing in, stand with feet hip-width apart.
• Bend knees and hinge forward from hips until torso is slightly above parallel to the floor.
• Bend arms to 90 degrees, upper arms parallel to your back and locked to your sides, knuckles pointing down.
• Contract (draw in) abdominals and lengthen tailbone to maintain a neutral spine.
• Maintain shoulder and upper-arm position (keeping upper arm stable) as you straighten arms and extend weights behind you. The end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.
• Hold for a beat and bend elbows and rotate hands in to lower weights to starting position, then repeat.
• Depending on the weight (make it challenging enough that the last few reps are difficult) try 3 sets of 12-15 repetitions.
Tip On Form: Don’t round your spine or shoulders, keep your abs tight and back flat.
*No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.
Owner of Shawn Ferrando Studio Fitness, Shawn Ferrando, has over 24 years professional experience in the health and fitness industry. Shawn has numerous National certifications including the National Academy of Sports Medicine Certified Personal Trainer, National Academy Of Sports Medicine Advanced Specialization Sports Fitness Specialist, National Academy Of Sports Medicine Certified Core Stabilization Training, O.C.C. Fitness Specialist/Personal Trainer, Apex Certified Trainer, AA Nutrition Education, Certified Fitness Nutrition Specialist, Indoor Cycle Certification. Shawn has extensive experience in rehabilitation training (post injury/pre-post surgery), sport specific training and is CPR/AED Certified through the American Heart Association. Shawn is also a member of the world’s largest associations of Health and Fitness Professionals, Idea Health and Fitness Association and the American College Of Sports Medicine.
To contact Shawn directly, please email her at Shawn@ShawnsStudioFitness.com