1. Add Weight to Your Kickback
Adding weight increases the resistance in this exercise and adds bulk to the area you are working. The more weight you add to a kickback, the more bulk you can add. Always remember to start with light weights that you can easily use in a kickback for 10 to 12 reps without straining. As the lifting gets easier, you can begin to increase the weight.
2. Arms That Wave
The triceps are part of the muscle group on the underside of your arm. This part of the body is where fat accumulates on both men and women. After dieting, the flesh that has been full of fat is loose and needs tightening. With the fat gone, you can begin to work on getting some definition in your triceps. Stand with a free weight in each hand. Bend at the waist until you are perpendicular to the floor. Raise both arms to the back and hold then even with your body. Do this exercise with both hands at the same time or one hand at a time.
3. Isolate the Muscles
You do not want to involve your abs or back muscles in the kickback routine. Rather hold them tight and still so all the work is on the arms. Check your posture as you remain bent so that you are not out of alignment. Especially as you increase the weight, you could be a risk to pull a back muscle or strain one the obliques, making it difficult to stand straight.
4. Maintain Balance During Kickbacks
For many people, maintaining balance can be a problem when doing the arm kickbacks. No exercise is going to get you very good results if you fall over while you're doing it. Use the back of a chair or a railing to hold yourself up with one hand while you bend over. Put the hand weight in the opposite hand and lift it to your side. Turn around and repeat the kickback on the other side. Use a chair or stool that is the right height so that you can keep your upper body straight. Proper form is crucial to get the best results for this exercise.
5. Don't Hold Your Breath
With so much to focus on, it's easy to lose track of your breathing when you're concentrating on posture and from holding in your abs and keeping your back straight. As you gain more comfort with the arm kickback, pay attention to your breathing. Regular in and out breathing is important when weight lifting to keep the circulation moving. Blood rushes to the inflamed muscles while you are pumping them and that's what helps them to grow. Breathe in slowly as you lift a weight and out slowly as your return the weight to the starting position.
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