Hinge at the hips and extend the elbow to drive the dumbbell straight back, loading the triceps. The movement emphasizes elbow extension while keeping the upper arm steady.
How to do the Dumbbell Triceps Kickback#
- Stand with feet hip-width and hinge forward at the hips until your torso is near parallel to the floor, knees slightly bent.
- Hold the dumbbell with a neutral grip and bend your elbow so your upper arm is aligned and stable.
- Keep the upper arm locked and extend your forearm until the arm is straight, contracting the triceps at the top.
- Lower the dumbbell slowly back to the starting elbow bend under control.
- Perform the planned repetitions with steady tempo.
Muscles worked#
- Primary: Triceps (Triceps Brachii)
- Secondary: Rear delts (Posterior Deltoid)
Common mistakes#
- Letting the upper arm swing forward instead of keeping it stationary.
- Using torso momentum to move the weight rather than extending the elbow.
- Rounding the back instead of maintaining a flat, braced torso.
- Failing to fully extend the elbow, reducing triceps engagement.
