Dumbbell Kickback

Category

Triceps

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Begin by kneeling with the right leg on a bench and the left foot firmly planted on the floor. Lean down until your torso is parallel to the floor and place your right hand on the bench for support.Hold a dumbbell in the right hand.
2. Start with your right arm bent at a 90-degree angle, with the upper arm parallel to the floor and the dumbbell close to your torso.
3. Extend your arm backward by straightening your elbow, keeping your upper arm stationary and focusing on squeezing your triceps at the top of the movement.
4. Slowly bend your elbow to return to the starting position, maintaining control and keeping your upper arm parallel to the floor. Repeat for the desired number of repetitions before switching to the other arm.

Form tips

• Keep your upper arm stationary throughout the movement to isolate the triceps effectively.
• Engage your core to maintain stability and prevent excessive movement of your torso.
• Use a controlled motion, avoiding swinging the dumbbell to ensure proper muscle engagement.