This is an ideal exercise that helps tone the flabby area behind the upper arm.  The cutting shape a man would die for and a woman would scream for.  The tricep kickback focuses and isolates the triceps.  This exercise requires perfect form to be done successfully.  If you feel the burn in the back of your arm, you are doing it correctly.  Performing this exercise on a bosu balance trainer will also incorporate the abdominals, upper hips, buttocks, and spine extensors as stabilizers, as well as strengthening and toning the biceps and triceps.

• Hold a dumbbell in your left hand and place left knee on top of bosu.  Lean forward and place your right hand on floor for support.
• Your right leg is placed straight out with toes on floor (heel up), your left knee on top of bosu with toes placed on floor, heel up.
• Keep back straight.
• Maintain arm position up against your side, keeping the upper arm and elbow in place and stable.  Make sure your upper arm is parallel to the ground.
• Hinge at the elbow and push the dumbbell back and up by extending the arm backwards. 
• Pause slowly at the top of the movement and return to starting position.
• Do all reps with left arm, then repeat reps with right arm (right knee on top of bosu) to complete one set.
• Do 2-3 sets of 15 repetitions for toning.
• Do 2-3 sets of 8 or less repetitions for larger muscle development.

Tips on Form:  To ensure proper form, if possible look into a mirror to see that your elbow is stationary against your side, and the extension of the elbow is complete.  Use the contraction in the back of your arm to straighten your elbow.  Avoid jerking or locking your elbow joint.  Keep back straight throughout movement.

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.