6) Dumbbell kickbacks

The target area of this exercise is the upper part of the triceps.
The subject stands beside a bench, one foot in front of the other. He/she leans forward and onto puts a hand on the bench. Grasps a dumbbell with the other hand and pulls the elbow up and back to about shoulder level. Keeping the elbow perfectly still and stuck to his/her side as much as possible lifts the weight moving only the lower arm up and to the back. At the top of the motion the subject flexes the triceps a bit then lowers the weight back to starting position.
Extra considerations: - be sure that your elbow doesn’t move during the reps.