Bench Dumbbell Triceps Kickback

TricepsDumbbell, Bench

The dumbbell kickback isolates the triceps in a bent-over position. Using a bench for support stabilizes your body so you can focus on peak contraction.

How to do it

1Place one knee and hand on the bench, leaning forward until your torso is parallel to the floor.

2Hold a dumbbell in your free hand, pull your elbow up to your side, and bend your arm to 90 degrees.

3Exhale as you extend your arm straight back until your elbow is fully extended.

4Hold the top contraction for a second to squeeze your tricep.

5Inhale as you return the weight to the start position under control without dropping your elbow.

Common mistakes

Dropping your elbow during the rep, removing tension from the triceps.

Swinging your torso or shoulder to move the weight.

Dropping the weight back down too quickly, risking tendon strain.

Breathing

Exhale as you extend your arm back; inhale as you return to the bent position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.