VARIATIONS
- Dumbbell Row to Triceps KickbackTriceps · Dumbbell
- Bodyweight Tricep DipsTriceps · Dip Station
- Dumbbell Skull CrusherTriceps · Dumbbell · Bench
- Dumbbell KickbackNeutralKneelingOne knee and hand on a benchTriceps · Dumbbell · Bench
- Seated One-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell
- Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell
Dumbbell Triceps Kickback
Single dumbbell held while hinging at the hips
This isolation movement targets the triceps brachii to build elbow extension strength and define the back of the arm. It is effective for hypertrophy when performed with controlled tension.
HOW TO DO IT
- Hinge at the hips with a dumbbell in one hand.
- Pull your elbow up until your upper arm is parallel to the floor.
- Extend your forearm back until your arm is fully straight.
- Squeeze your triceps hard at the top of the movement.
- Lower the weight slowly back to the starting position.
COMMON MISTAKES
- Dropping the elbow during the extension phase.
- Swinging the torso to generate momentum.
- Failing to fully extend the elbow at the top.
- Moving the upper arm instead of just the forearm.
TIPS
- Keep your upper arm glued to your side throughout the set.
- Focus on pushing through the heel of your hand.
- Maintain a neutral wrist to maximize force transfer.
DETAILS
- Muscles
- Triceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps kickback
- Arms
- One
- Arms straight or bent
- Bent arms
- Body position
- Bent over
SIMILAR EXERCISES
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