Dumbbell Triceps Kickback

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Dumbbell Triceps Kickback	(3 Comments & Ratings)

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	Target Body Part:	Arms
	Primary Muscles:	Triceps
	Secondary Muscles: (Synergists/Stabilizers)	Rhomboids, Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus
	Equipment Needed:	Dumbbells

Simple
Technical

Step 1

Starting Position: Hold a dumbbell in your left hand. Stand in a split-stance position with your right leg forward. Keep your weight evenly distributed through the heels of both feet. Brace your abdominal and core muscles to stabilize the spine. Place your right hand on your right thigh. Slowly lean forward, shifting most of your upper extremity body weight into the right side. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.

Step 2

Bend your left elbow bringing your left upper arm parallel to, and close to, your torso. Your forearm should hang vertical to the floor.

Step 3

Upward Phase: Exhale and slowly straighten your elbow. Your upper arm should remain stationary next to your torso. Do not allow the upper arm to rise during the movement. Do not allow the low back to sag or your torso to rotate.

Step 4

Downward Phase: Inhale and slowly bend your elbow, returning your arm to starting position. Do not allow your torso to change position. Keep your upper arm parallel and close to your torso.

Step 1

Starting Position: Hold a dumbbell in your left hand and assume a split-stance position placing your right leg forward, but keeping your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles ("bracing"). Place your right hand on your right thigh or knee and slowly lean forward, transferring most of your upper extremity body weight into that right side. Depress and retract your left scapula (pull your shoulder down and back) and maintain this position throughout the exercise. Your head should be aligned with your spine.

Step 2

Position the your left upper arm parallel to, and close to, your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor.

Step 3

Upward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso.

Step 4

Downward Phase: Inhale and slowly return your arm to your starting position, without changing your torso position. Maintain your upper arm parallel and close to your torso.

Proper form in performing this exercise is important to target triceps activity and for safety reasons to prevent additional loading on your spine.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.