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triceps

Kickback

Bent forward with your upper arm held level, you straighten your arm behind you with a light dumbbell. A finishing exercise for the triceps.

beginnerdumbbellsflat bench

Kickback, start position
START
Kickback, end position
END
BEFORE YOU START1
  1. Pick a light dumbbell.
HOW TO DO IT

Get into position

  1. Put your left hand and knee on a bench, as for a one-arm row.
  2. Hold the dumbbell in your right hand.
  3. Lift your right elbow until your upper arm is level with your back and keep it there.
  4. Let your forearm hang straight down.

Check: Your back is flat, your upper arm is level with your back and pinned to your side, and your forearm hangs down.

Kick back

  1. Straighten your arm behind you until it is level with your back.
  2. Squeeze your triceps for a second at the top.

Check: Your whole arm is straight and level with your back, and your upper arm has not dropped.

Return slowly

  1. Bend your elbow and let the forearm hang down slowly again.

Check: Your forearm hangs down again with your upper arm still level.

That is one rep. Do all the reps on one arm, then switch sides.

Breathe out as you straighten in about 1 second; breathe in as you bend over 2 to 3 seconds.

MUSCLES WORKED
Kickback: muscles worked, front view
Kickback: muscles worked, back view

triceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Upper arm dropping or swinging to lift the weight. Turns it into a swing with no triceps work. Fix: Keep the upper arm level and still; use a lighter dumbbell.
  • Dropping the weight back down. Fix: Lower over 2 seconds.
SAFETY1
  • Keep your wrists straight.
EQUIPMENT SETTINGS
  • dumbbells Light.
  • flat bench For one hand and knee, as in a one-arm row.
RELATED EXERCISES

variants: single arm cable triceps extension

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