Triceps Kickback (Dumbbell)

How to do it

1. Place one knee and the same-side hand on a bench, with your torso about parallel to the floor and your back flat.
2. Hold a dumbbell in the other hand, palm facing your body, and bring that upper arm level, pinned to your torso.
3. Start with your elbow bent to about 90 degrees and your forearm hanging.
4. Extend your elbow until your arm is straight, then squeeze.
5. Return to the start and switch arms.

Key cues

• Torso parallel, back flat
• Upper arm pinned and still
• Forearm hangs at the start
• Straight arm, squeeze at the top

Common mistakes

• Raising or swinging the upper arm
• Arching or sagging your lower back
• Rotating your torso as you extend

Muscles worked

Primary

Triceps

Equipment

Dumbbell and flat bench.

Variations

• Triceps Kickback (Cable)

  Cable · Triceps · Isolation

References

1. ACE: Dumbbell Triceps Kickback
2. Coachweb: How To Do The Triceps Kick-Back