Wow, finding pictures to go along with what I am trying to explain isn't easy! I may have to start taking my own pictures! lol.
At the RIPPED workshop this past weekend I got a pretty cool tip about tricep kickbacks. In most of my classes, when we do this move we take the weight all the way back and all the way forward. In this case it would truly be considered a 'compound' move because not only are we using our triceps, but also our biceps.
This is fine if that is what you want to accomplish. However, if you want to challenge yourself or simply change it up, then try this little tweak.
If you'll notice here, she is not bringing the weight up and incorporating the bicep. So by using a smaller range of motion she is truly focusing all the work on the tricep.
The tip we would use in class would be to say:
Feet shoulder width apart, bending at the hips with your knees soft. Push the elbows back and keep them stationary. Push the weight back with the hand. Now when you bring it forward, stop along where the seam of your pants is/would be.
This seems like a simple little change, but I promise you should feel the difference!
So go try it out!