VARIATIONS
- Bodyweight Tricep DipsTriceps · Dip Station
- Dumbbell Skull CrusherTriceps · Dumbbell · Bench
- Lying Two-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell · Bench
- Dumbbell Triceps KickbackBent armsBent overTriceps · Dumbbell
- Seated One-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell
- Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell
Dumbbell Kickback
One hand supports body on a flat bench
This isolation exercise targets the triceps by extending the elbow against gravity while keeping the upper arm stationary. It helps define the back of the arm and improves locking-out strength.
HOW TO DO IT
- Kneel beside a flat bench and support your body with one hand.
- Hold a dumbbell in your free hand with your palm facing inward.
- Raise your elbow until your upper arm is parallel to the floor.
- Extend your forearm backward until your arm is fully straight.
- Slowly lower the weight back to the starting position.
- Complete all repetitions on one side before switching arms.
COMMON MISTAKES
- Dropping the elbow during the extension phase.
- Swinging the torso to generate momentum.
- Failing to fully extend the arm at the top.
- Moving the shoulder joint instead of isolating the elbow.
TIPS
- Keep your upper arm glued to your side throughout the movement.
- Squeeze your triceps hard at the top of the extension.
- Maintain a neutral wrist to avoid unnecessary strain.
DETAILS
- Muscles
- Triceps
- Equipment
- DumbbellBench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps kickback
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Kneeling
- Body support
- One knee and hand on a bench
SIMILAR EXERCISES
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