How to do a dumbbell triceps kickback

Setup:

1. Support: Place one hand and the same side knee on a bench for support. Your torso should be roughly parallel to the floor.
2. Dumbbell Grip: Grasp a dumbbell in your free hand with an overhand grip, and let it hang.
3. Upper Arm Position: Keep your upper arm parallel to your torso and close to your body.

The Lift:

1. Initiate the Extension: Engage your triceps and extend your elbow to push the dumbbell backwards until your arm is fully extended behind you.
2. Squeeze at the Top: Briefly squeeze your triceps at the top of the movement.
3. Controlled Return: Slowly return the dumbbell to the starting position in a controlled manner, resisting the weight's pull.
4. Repeat: Perform the desired number of repetitions, then switch arms.

Tips:

• Focus on Your Triceps: Concentrate on using your triceps to move the weight, not momentum.
• Stationary Upper Arm: Keep your upper arm still and focus on extending your forearm backwards for optimal triceps isolation.
• Hinging movement: Think of this exercise as a hinging movement at your elbow rather than swinging the weight.

Variations

• Two-arm dumbbell kickback: Perform the kickback with both arms simultaneously.