Arms / Beginner / Isolation (single joint)

Dumbbell Triceps Kickback

A bent-over, one-arm isolation exercise that extends the elbow behind the body to build the triceps.

At a glance

Primary

Triceps

Secondary

Rear delts

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Place one knee and the same-side hand on a flat bench, torso about parallel to the floor.
2. Hold a dumbbell in the other hand with the upper arm pinned against your side, elbow bent 90 degrees.
3. Keeping the upper arm still, extend the elbow until the arm is straight behind you.
4. Squeeze the triceps, then slowly bend the elbow back to 90 degrees.
5. Finish the set and switch arms.

Tips

• Keep the upper arm parallel to the floor and motionless.
• Use a light weight; swinging defeats the purpose.

Common mistakes

• ✗ Swinging the dumbbell with the shoulder.

  Why it hurts: The elbow is snapped into lockout and the triceps get little work.

  ✓ Instead: Keep the upper arm parallel to the floor and still; only the forearm moves.

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