Dumbbell Kneeling Kick Back

  1. Grab a dumbbell in each hand. Palms are facing inwards to the torso. The back is straight. Your knees are slightly bent. Bend forward at the waist. Your upper body should be almost parallel to the floor and your head up. Your upper arm (from shoulder to elbow) should be close to your torso and parallel to the floor. Bend your arms in elbows so that they form a right angle. Your forearms should be parallel to the floor. This will be your starting position.
  2. While keeping your upper arm (from shoulder to elbow) stationary, exhale and use your triceps to extend your arms. Only the forearms should move.
  3. After a brief pause, inhale and slowly lower the arms back down to the starting position.
  4. Perform for the required amount of repetitions.