Tricep Kickback (Dumbbell)

An isolation exercise where a dumbbell is extended backward from a bent-arm position, targeting the triceps with minimal involvement from other muscle groups.

Instructions

1. Bend forward at the hips so your torso is nearly parallel to the floor, with a slight knee bend for stability.
2. Hold a dumbbell in one hand with your upper arm perpendicular to your torso and your elbow bent at approximately 90 degrees.
3. Place your other hand on your knee or leg for support and balance.
4. Keep your upper arm stationary and parallel to the floor throughout the movement.
5. Extend the dumbbell backward by straightening your elbow, driving your arm behind you.
6. Continue extending until your arm is nearly fully straight, squeezing your triceps at the top.
7. Lower the dumbbell back to the starting position with control, maintaining the 90-degree elbow bend.
8. Complete all repetitions on one side before switching to the other arm.

Tips

• Keep your upper arm stationary and parallel to the floor—movement should occur only at the elbow
• Focus on the triceps contraction at the top of the movement for maximum muscle activation
• Use a controlled tempo, avoiding momentum or swinging the weight
• Keep your torso in a stable position; do not rotate or move your hips
• Perform on both sides with equal reps to ensure balanced tricep development
• This movement can also be performed with multiple dumbbells or from a kneeling position