Dumbbell Triceps Kickback
The dumbbell triceps kickback is a light weight isolation exercise targetting the long head of the triceps.
Provided you’re performing the kickback with strict form (which most guys don’t!) you’ll find this extension provides solid growth for the long head of the triceps.
As the kickback is a lightweight isolation exercise I recommend performing it towards the end of your arm workout, after your heavy presses and dips.
Required: Dumbbell + Bench
Dumbbell Triceps Kickback
Grip a dumbbell in one hand with your palms facing in towards your body, your back should be straight while you lean forward and maintain a slight bend in your knees.
Starting with your arms tucked in close to your body while your upper and lower arm form a 90 degree angle.
Without moving your upper arm proceed to flex and drive through your triceps to extend the weight until your arm is essentially straight (only your forearm should be moving to achieve this).
Hold this contraction for 1 second.
Repeat for the desired number of repetitions before switching arms.
Dumbbell Triceps Kickback Variations
Perform a dumbbell triceps kickback utilizing a cable machine and hand attachment as opposed to a dumbbell.
Utilizing a cable for your triceps kickback ensures constant tension throughout the duration of the repetition.
Perform a dumbbell kickback with 2 dumbbells simultaneously – ensure you’re not swinging backward or utilizing momentum.
Common Dumbbell Triceps Kickback Mistakes
Utilizing A Partial Range Of Motion
There’s no reason to work in a small range of motion on your close grip bench press, opt to lower the bar ALL the way down to your chest before driving through the triceps until they’re locked out at the top of the movement.
Partial range of motion = partial triceps activation.
Flaring Your Elbows Out
When performing any triceps exercise, whether it be a dumbbell overhead triceps extension or a rope pushdown it’s imperative you keep your elbows tucked in by your sides.
Flaring your elbows outwards is often a sign that the weight is too heavy (as you’re trying to muscle the shoulders in to assist with moving the weight).
Flaring the elbows on triceps exercise places your shoulders at a high risk of injury not to mention you’re only going to applying a small amount of tension to the triceps as the shoulders are trying to take over and lift the weight.
If you find yourself constantly flaring your elbows lower the weight and consciously practise tucking your elbows in to your side on each repetition until it becomes natural.
Similar & Substitute Exercises
- Cable Triceps Kickback
- Dumbbell Close Grip Bench Press
- Dumbbell Overhead Extension
- Close Grip Push-ups