Single Arm Tricep Kickback (Bench Supported):
Start off standing alongside a flat bench, bending your left knee and placing it upon the bench, then placing your left hand on the bench for support and keeping your back at a 45 degree angle. Grab and hold a dumbbell in your right hand and place your right foot on the floor. Bend your right arm and raise it up towards your shoulder, then with a controlled kick back motion, extend your arm fully behind you until you feel a stretch in your tricep muscle. Hold this position for a count, then return back to the starting position. Switch arms and repeat for as many reps and sets as desired.
Mistakes and Recommendations:
Keep your upper body in a horizontal position.
Holding your breath is also necessary. It helps to hold the torso and the arm in a horizontal position.
Do not ruin the technique. Pay attention to your movements.
Do not take too heavy weight. It won’t allow you to control the movements.

Single Arm Tricep Kickback (Bench Supported).