Exercise description of the dumbbell tricep kickback.  Learn about the dumbbell tricep kickback with video and pictures.  Also learn how the dumbbell tricep kickback can improve your sports performance.

Primary muscles worked:  Triceps

Synergist Muscles:  N/a

Mechanics:  Isolation

Equipment:  Dumbbells, bench or low rail

How to perform the exercise:  The dumbbell tricep kickback is started by grabbing a dumbbell in one hand. Next, the opposite hand should be placed on a bench or low rail by bending over at the waist so that the back is flat. The 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. Next the athlete should take the dumbbell arm and bring the elbow up tight to the side making a 90 degree angle at the elbow. Next, the athlete should bring the arm to about half an inch from full extension utilizing the muscles in the tricep. Once the arm has reached this point, the athlete may return the weight to the 90 degree elbow position. The athlete may repeat the extension of the arm for the desired number of repetitions.

Spotting the exercise:  The spotter for the dumbbell tricep kickback should ensure that the athlete maintains proper body position during the lift. It is common during the course of the exercise that the elbow will flare out and the elbow to drop from the side of the body due to fatigue. It is the spotters job to verbally cue the athlete in proper form to prevent this from happening. Also, if the athlete begins to struggle, the spotter may apply upward force on the athlete's wrist to assist with the lift.

Sport specific 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.