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.