Dumbbell Triceps Kickback
Elbow extension, dumbbell, triceps
The dumbbell triceps kickback straightens the arms behind the body from a hinged stance. It trains the triceps, hardest at the very end where the arm is straight. It suits anyone who wants a light, simple move for the back of the arms.
Setting up
- Stand with the feet hip width apart, a light dumbbell in each hand.
- Hinge forward with a flat back and soft knees.
- Lift the upper arms close to the sides with the elbows bent about 90 degrees.
How to do a dumbbell triceps kickback
- Keep the upper arms still beside the body.
- Straighten the elbows to push the dumbbells back.
- Squeeze the triceps for a moment with the arms straight.
- Bend the elbows slowly to bring the dumbbells back down.
- Keep the back flat throughout.
Breathing. Breathe out as you straighten the arms and breathe in as you bend them.
Muscles worked
- Mainly
- Triceps
- Also
- Rear delts
Common mistakes
- Upper arms dropping as you straighten. The work is at the top, so keep the upper arms level with the body.
- Swinging the dumbbells back. Momentum skips the triceps, so pause with the arms straight.
- Using dumbbells too heavy. Heavy dumbbells pull the elbows down, so go light and squeeze.
Easier and harder
- Easier
- Band Triceps Kickback
- Harder
- Cable Triceps Kickback
Guide
Guide
Guide
Guide
