DUMBBELL ARM EXERCISES – KICK BACK
Start with one knee and one hand on a bench, knee under hips and hand under shoulders. Keep your back straight, bend slightly forward at the waist and have your torso almost parallel to the bench. Hold the weight with your free hand, point your forearm at the floor and bring your upper arm in line with your torso, forming so a 90-degree angle between your upper arm and forearm.
Keeping your upper arm stationary, use your triceps to lift the dumbbell towards your hip, extending your arm fully in the movement. Your focus should be on moving only your forearm and keeping your elbow next to your body.