Exercise library
Dumbbell Triceps Kickback
The dumbbell triceps kickback isolates the triceps by extending the arm behind you, giving a strong peak contraction.
DumbbellArmsBeginner
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3 sets of 10–15 reps per arm.
- Muscles worked
- Triceps
How to do it
- 1Place one hand and knee on a bench with your back flat and parallel to the floor.
- 2Hold a dumbbell in the other hand with your upper arm tucked against your side.
- 3Start with your elbow bent at about 90 degrees.
- 4Extend your forearm back until your arm is straight, keeping the upper arm still.
- 5Squeeze the triceps at the top, then lower under control and repeat before switching sides.
Tips & tricks
- Keep your upper arm parallel to the floor and pinned to your side.
- Squeeze at full extension rather than swinging the weight.
- Use a lighter dumbbell so you can keep strict form.
Common mistakes
- Dropping the elbow so the upper arm moves.
- Swinging the dumbbell up with momentum.
- Rounding the back instead of keeping it flat.
