VARIATIONS
Dumbbell Row to Triceps Kickback
Row transitions directly into a straight-arm triceps kickback extension
This compound movement strengthens the upper back and triceps while demanding core stability to maintain posture. It improves pulling power and locking-out strength in a single fluid sequence.
HOW TO DO IT
- Hinge at the hips with a flat back and hold a dumbbell in one hand.
- Row the weight up until your elbow passes your torso.
- Extend your arm straight back until the triceps are fully contracted.
- Lower the forearm back to the row position at your side.
- Return the dumbbell to the starting hang with control.
COMMON MISTAKES
- Dropping the elbow while kicking back.
- Using momentum to swing the weight up.
- Rounding the lower back under load.
- Failing to fully extend the arm at the top.
TIPS
- Keep your elbow pinned high against your ribcage during the extension.
- Brace your abs hard to prevent your hips from rotating open.
- Pause briefly when the arm is fully extended behind you.
SAFETY
- Maintain a neutral spine to avoid shear force on the lumbar vertebrae.
- Do not hyperextend the elbow joint at the end of the kickback.
DETAILS
- Muscles
- Triceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Combined with
- Triceps kickback
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Bent over
- Body support
- One knee and hand on a bench
SIMILAR EXERCISES
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