Arms · Isolation

Dumbbell Triceps Kickback

A hinged one-arm extension that targets the triceps at full contraction.

MAIN MUSCLE
Triceps
EQUIPMENT
Dumbbell, Bench
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Support one hand and knee on a bench with a flat back.

  2. Raise the working upper arm parallel to the floor.

  3. Extend the elbow until the arm is straight behind you.

  4. Lower the forearm slowly without moving the upper arm.

COMMON MISTAKES

  • Elbows flaring out; keep them pointing forward and close together.
  • Moving the upper arm; only the forearm should move.

TIPS

  • Fully lock out and squeeze the triceps at the end of every rep.

QUESTIONS

Which muscles does Dumbbell Triceps Kickback work?

The main muscle is Triceps.

How many reps should I do?

FORGE suggests 12-15 reps for Dumbbell Triceps Kickback. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Triceps Kickback?

These train the same muscles: Triceps Pushdown, Rope Pushdown, Bench Dip.