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There are certain arm toning exercises that should be a staple in your program. And there are certain exercises that you should stay away from like the plague. Unfortunately, many women are consistently doing exercises that they should be avoiding.

Why does this happen?

Well, I believe we have a case of tradition overshadowing modern science. It seems as though certain fitness experts have been recommending specific arm exercises for so long that most women simply do them without any questioning.

Luckily for you, I’ve done all the research and I’m ready to share my findings. Why? Because I believe that getting sexy and toned arms shouldn’t involve the risk of injury.

Thus, here is my critique of triceps kickbacks for reducing flabby arms:

1. Summary: This is probably the most overrated triceps exercise out there. Seriously. I think this exercise is a waste of time for two main reasons. First, exercising one arm at a time is extremely inefficient. Second, you can’t use heavy weights when doing this exercise. And heavy weights are critical for the fastest arm toning.

2. How to do it: Keep your knees slightly bent and lean forward. Place one hand on a bench. Use your other hand to grab a dumbbell and align your arm along the torso. Lift the dumbbell by extending your arm. Then slowly lower it.

3. High frequency mistakes: Not keeping the elbows frozen in place. Jerking the dumbbell up and down. And not using the full range of movement.

4. Bottom line: Just because all the other women in your gym are doing this exercise doesn’t mean that you should. There are far better exercises out there for toning the triceps. Do not buy into this one.

Doing ineffective arm toning exercises is extremely demoralizing because you won’t get results. You’ll feel like you’re going around in circles. And without results, you’re more likely to quit. So make sure you stick to what works and disregard everything else, even if everybody is doing it. Good luck!