Lying Kick Backs

Lie supine (face-up) on a flat bench, with a lightly weighted barbell grasped in both hands behind your head.

START

FINISH

Commence the exercise with your forearms vertical to the floor, aiming to keep your elbows tucked in tight to your head throughout the movement.

Smoothly lift the weight up, so that your arms straighten, focusing on keeping your upper arms parallel to the floor, without arching your spine.

Lower the weight back down under control, and repeat the movement again, keeping the complete movement smooth, avoiding any jerking movements, especially in the initial lifting phase.

The weight needs to be light, as this is a difficult exercise for the triceps, however aim to perform in different hand positions, close – normal – wide grasp.