Triceps kickback
- Place one hand and the knee of the same side on a bench for support. Hold a dumbbell in your opposite hand with your back flat and your upper arm parallel to the floor.
- Keeping your upper arm stationary, extend your forearm back until your arm is completely straight.
- Squeeze your triceps at the top, then slowly lower the dumbbell back to the start. Complete all reps on one side before switching.
Tips
- Keep your upper arm locked parallel to the floor throughout the set so that only your forearm moves during each repetition.
- At the top of the movement, pause briefly with your arm fully extended to get a complete contraction of the triceps before lowering the dumbbell.
- Lower the dumbbell at a controlled pace rather than letting it drop freely, so the triceps remain engaged through the full range of motion.
Common mistakes
- Swinging the upper arm up and down during the extension instead of keeping it stationary turns the movement into a shoulder swing rather than a triceps extension.
- Using a dumbbell that is too heavy causes the torso to rotate toward the working arm as you extend, breaking the stable position established at setup.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
