Dumbbell Tricep Kickback

Dumbbell Tricep Kickback Basics

Primary muscles worked: Triceps

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Dumbbells, bench or low rail

How To Perform The Dumbbell Tricep Kickback

• First, grab a dumbbell in one hand.
• Next, take your opposite hand and place it on a bench or low rail by bending over at your waist so that the back is flat. Your feet should be staggered with the foot on dumbbell side positioned further back and the foot on the bench side hand should be positioned closer toward the bench.
• Now, take the dumbbell arm and bring your elbow up toward the side of your body and make 90 degree angle at the elbow.
• Extend your arm with the dumbbell to one-half to one inch from full extension utilizing the muscles in your tricep.
• Once your arm has reached this point, you may return the weight to the 90 degree elbow position.
• Repeat the extension and flexion of your arm for the desired number of repetitions.

Dumbbell Tricep Kickback Tips

• Do not allow your elbow to dip toward the floor during the lift. The elbow needs to stay high and tight to the side of your body.

Dumbbell Tricep Kickback and Sports Application

The arm motion in running can be seen as a variation of the dumbbell tricep kickback. This exercise can help improve arm drive during running which can give a boost to running speed.