Dumbbell Triceps Kickback

TricepsDumbbell

A triceps isolation exercise using a dumbbell. Performed one arm at a time in a bent-over position, it effectively targets the triceps while minimizing axial load on your spine.

How to do it

1Bent over with a flat back, support yourself with one hand and knee on a bench, and grab a dumbbell with the other hand.

2Tuck the elbow of your working arm tight to your side and pull it up until your upper arm is parallel to the floor.

3Smoothly extend your arm backward at the elbow until it is fully straightened.

4Hold the peak contraction for a second, squeezing your tricep hard.

5Lower the forearm back to the start under control, keeping your elbow locked in place.

Common mistakes

Letting your elbow drop during the movement, shifting work from your triceps to your shoulders.

Swinging your body or using momentum to kick the weight back, reducing exercise tension.

Rounding your spine while bent over, placing unnecessary stress on your lower back.

Breathing

Exhale as you extend your arm back, and inhale as you return to the starting position.

Make it harder or easier

To make it easier, drop the weight or reduce the torso incline.

To make it harder, pause for two seconds in full extension at the top of each rep.

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.