Dumbbell Triceps Kickback

Body region

• Arms

Muscles

Main

• Triceps

Helps

• Deltoid
• Anconeus

Holds

• Latissimus Dorsi
• Rhomboids
• Erector Spinae

Equipment

• Dumbbells
• Flat Bench

Technique

1. Place one knee and the same-side hand on a flat bench, back flat and roughly parallel to the floor.
2. Hold a dumbbell in the other hand and raise the upper arm so it is in line with your torso, elbow bent to about 90 degrees.
3. Straighten your arm back until it is fully extended.
4. Bend the elbow slowly to return to 90 degrees.
5. Finish all reps, then switch sides.

Cues

• Keep the upper arm locked beside your body.
• Squeeze the triceps for a moment at full extension.
• Use a light dumbbell and strict reps.

Common mistakes

• Swinging the dumbbell up with momentum.
• Letting the upper arm drop toward the floor.
• Rounding the back.

Variations

• Alternating Triceps Kickback
• Prone Incline Triceps Kickback
• Seated Single-Arm Triceps Kickback
• Seated Bent-Over Triceps Kickback
• Standing Single-Arm Triceps Kickback
• Bent-Over Two-Arm Triceps Kickback

Alternatives

• Triceps Pushdown
• Dumbbell Overhead Triceps Extension