Videos
Instructions
- Place one knee and hand on a bench for support, keeping your back flat.
- Hold a dumbbell in the opposite hand with your elbow bent at 90 degrees, upper arm close to your body.
- Extend your elbow fully to push the dumbbell back, maintaining the upper arm’s position.
- Pause briefly at the top of the movement with the arm straight.
- Slowly return to the starting position and repeat.
Technical Tips
- Keep your elbow fixed and upper arm aligned with your torso.
- Avoid swinging the dumbbell; control the movement throughout.
- Engage your core to stabilize your body and prevent arching your back.
Breathing Tips
- Exhale as you extend your arm backward.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendonitis
- Lower back pain or lumbar instability
The Triceps Kickback is a fundamental isolation exercise designed to build strength and definition in the triceps. Using a dumbbell and performed with a bent-over position supported by a bench, this movement effectively targets the muscles responsible for elbow extension. Its controlled, single-arm motion allows for focused muscle engagement while minimizing momentum, making it especially suitable for beginners or those refining their technique. The Triceps Kickback helps improve upper arm aesthetics and supports pressing movements by strengthening the triceps. It’s a common component in hypertrophy and strength routines, especially in bodybuilding and general fitness programs. When executed with proper form, it provides excellent muscle activation with minimal risk, making it a reliable choice for upper body training days.
How do I properly do a triceps kickback with dumbbells?
To do a triceps kickback correctly, bend over with one hand and knee on a bench, keep your elbow close to your body, and extend the arm back while keeping the upper arm stationary to isolate the triceps.
Is the triceps kickback good for toning arms?
Yes, the triceps kickback is an effective exercise for toning and defining the triceps, especially when combined with a consistent strength training program and proper nutrition.
What weight should I use for triceps kickbacks?
Start with a light to moderate dumbbell weight that allows you to perform the exercise with control and proper form, typically between 5 to 15 pounds depending on your fitness level.
Can triceps kickbacks help with push-ups?
Triceps kickbacks strengthen the triceps, which play a key role in push-up performance by supporting elbow extension and upper body stabilization.
Should I feel triceps kickbacks in my shoulders?
While the shoulders help stabilize your upper body, the main tension should be in your triceps; shoulder discomfort may indicate poor form or excessive weight.