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Triceps
Dumbbell Triceps Kickback
A bent-over elbow-extension exercise isolating the triceps with the upper arm held alongside the torso.
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Target
Triceps
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15 per arm
Execution
How to perform
1. Support your free hand on a bench and hinge forward with a neutral spine, holding a light dumbbell.
2. Raise your working upper arm alongside your torso and bend the elbow to about a right angle.
3. Keep your upper arm still and extend the elbow to move the dumbbell backward without swinging.
4. Return slowly to the bent-elbow position and complete both arms.
Suggested rest: 60 seconds after both arms.
Technique
Key form tips
- 1Support your free hand on a bench and hinge forward with a neutral spine, holding a light dumbbell
- 2Raise your working upper arm alongside your torso and bend the elbow to about a right angle
- 3Keep each repetition controlled and maintain tension through Triceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Triceps to force extra repetitions.