maratoolTriceps Kickback with Dumbbell
How to do the triceps kickback with dumbbell
- Standing along side a flat bench, bend your left knee and place it on the bench.
- Place your left hand on the bench for support, keeping your back at a 45 degree angle.
- Hold a dumbbell in your right hand and place your right foot on the floor.
- Bend your right arm and raise it up to your shoulder, then with controlled motion kick it back, fully extending your arm.
- Switch arms and repeat.
- Note: Keep your elbow close to your body during this exercise.
Muscles worked
The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.
Every exercise for:Triceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the triceps too, using equipment this one does not:
- Triceps Overhead Extension with Ropecable
- Band Skull Crusherband
- Bench Dipsbody only
- Bench Press - Powerliftingbarbell
- Close-Grip EZ-Bar Presse-z curl bar
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.