Dumbbell Triceps Kickback

How to do it

1. Stand holding one dumbbell and hinge forward from the hips with a flat back, or brace a hand on a bench.
2. Bring the working upper arm up beside your torso so it is roughly parallel to the floor.
3. Hold the upper arm there for the whole set.
4. Straighten the elbow to extend the dumbbell backward until the arm is straight.
5. Squeeze briefly at the top where the arm is fully extended.
6. Lower under control until the forearm hangs, then finish the side before swapping.

Common mistakes

• Letting the upper arm drop as the set goes on. It stays pinned beside the torso; dropping it shortens the range and lets the shoulder swing the dumbbell back.
• Swinging the dumbbell with the torso. Hinged over, a small rock moves the weight a long way, and it is the only cheat this position allows.
• Going heavy. The arm is a long lever extending backward against gravity, and the usable weight is a fraction of any pressing movement.
• Stopping short of straight. The top — arm fully extended — is where the triceps is shortest and the whole reason the exercise exists; a kickback that never straightens trains almost nothing.

Muscles worked

Primary

• Lateral HeadTriceps
• Medial HeadTriceps