Dumbbell Tricep Kickback


Pro Tip

Hold the dumbbells in place for an extra 1 second when your arms are fully extended for added benefit.


How To

  1. While bending forward and maintaining a flat back, hold two dumbbells with your palms facing each other and drive your elbows past your back.
  2. While keeping your upper arms in place tucked into your sides, exhale and extend your arms to push the dumbbells up and back behind you.
  3. Continue pushing the dumbbells until your arms are straight while making sure to not move your torso.
  4. Inhale and lower the dumbbells while continuing to keep your upper arms in place, returning to the starting position.

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.


Secondary Muscle Groups

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Upper Tricep

Upper region of your tricep.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment