1. Feel the Burn
Start off with light dumbbells. After doing 12 repetitions of the double triceps kickbacks, your arms should burn. If you can't get to 12, or if it's painful, stop and try a lighter weight. If you get to 12, and you aren't even breaking a sweat, choose a heavier weight.
2. Assume the Position
Start out with your feet shoulder-width apart. Hold a dumbbell in each hand, at your sides, with the palms of your hands facing towards your body. Bend your knees slightly. Slowly bend at your hips, pull in your abs and slightly bend your lower back. Note that your torso should not be parallel to the floor, but slightly higher. Finally, bend your elbows so that they are at a 90-degree angle to your body.
3. The Right Moves
Keep your arms at your sides, with your palms facing towards your body. Bend at the elbow, fully extending your arm until it is in a straight line. Pause at extension to further engage your triceps. Return to the starting position. This is one repetition. During the whole movement of a double triceps kickback, keep your upper arm stuck to your side. Only move your lower arm in order to work your triceps.
4. Tips and Tricks
To be sure you are getting the most benefit from the double triceps kickback, watch your form. Do the exercise in front of a mirror so that you can watch your movements. Pay close attention to your form during the final few repetitions, or when your muscles get tired. This is when your form is most likely to suffer due to exhaustion, but it is when your muscles will benefit the most from correct positioning. Also, exhale during the extension, and inhale when returning the weight back to the starting point.
5. Warnings
Lifting weights that are too heavy can cause injury. Muscle pulls and tears are commonly associated with lifting too much. Make sure the weights you lift are the right size. If in doubt, go with a lighter weight. You can always add more weight later if you're not tired enough. If you have any pain after lifting, and resting and icing won't fix it, consult a physician. An MRI may be necessary to determine if there is a tear. In the meantime, avoid any lifting or other activities that aggravate the injury.
