Bent Over Dumbbell Tricep Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent Over Dumbbell Tricep Kickback is an isolation exercise that effectively targets the triceps, helping to tone and strengthen the back of the upper arms. Performed with a dumbbell, this movement requires a bent-over posture with the back flat and torso nearly parallel to the ground. The exercise involves extending the elbow to straighten the arm fully, engaging the triceps through the range of motion. As there are no secondary muscle groups involved, the exercise focuses exclusively on the triceps, making it ideal for sculpting and improving definition in this area. Proper form, including controlled movements and avoiding momentum, ensures the triceps are fully activated without unnecessary strain on the shoulders or lower back.
How to Perform
Choose a pair of dumbbells with an appropriate weight for your strength level and stand in a clear, open space for safe movement.
Bend at your hips to lean forward, keeping your back straight and your torso nearly parallel to the ground. Engage your core to maintain stability.
Hold the dumbbells with your palms facing inward, row them to your sides, ensuring your elbows are bent at a 90-degree angle and close to your body.
Fully straighten your arms by extending your elbows backward while focusing on squeezing your triceps at the top of the movement.
With control, bend your elbows to return the dumbbells to the starting position, maintaining your posture and avoiding any swinging motion.
Repeat the movement for the desired number of reps, ensuring proper form throughout to effectively target the triceps and prevent strain on other muscle groups.
To finish, carefully place the dumbbells back on the rack or the floor to avoid injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lean forward at the hips while keeping your back straight; avoid any exaggerated rounding or arching in the lower back.
Maintain slight engagement in your abdominal muscles to support the spine and prevent overextending the lower back.
As you push the dumbbells back, exhale steadily and contract your triceps at the peak of the movement to fully activate the target muscles.
Keep your neck in a neutral position by gazing at a fixed point on the floor ahead of you, avoiding unnecessary strain.
Perform the required number of repetitions, ensuring smooth and controlled movements with consistent focus on proper alignment and technique.
Avoid lifting your head or tensing your neck to maintain a comfortable and effective posture.
Focus on slow, deliberate motions to maximize tricep engagement and minimize momentum.
How Not to Perform
Avoid Rounding Your Back
Keep your spine neutral and your back straight throughout the exercise. Rounding the back can strain your lower back and reduce the focus on your triceps.
Don’t Swing the Dumbbells
Perform the movement in a slow and controlled manner. Swinging the weights uses momentum, which takes the focus away from your triceps and increases the risk of injury.
Avoid Dropping Your Elbows
Keep your elbows lifted and stationary at your sides. Letting them drop can reduce the range of motion and shift the emphasis away from the triceps.
Don’t Lock Your Knees
Maintain a slight bend in your knees to stabilize your position and protect your joints from unnecessary strain.
Don’t Overextend Your Lower Back
Engage your core to prevent arching or excessive curving of your lumbar spine, which can lead to discomfort or injury.
Avoid Tensing Your Neck
Keep your head in a neutral position with your gaze on the floor ahead of you. Looking up or down excessively can strain your neck and compromise your form.
Don’t Use Too Much Weight
Choose a manageable weight that allows you to maintain proper form. Overloading can lead to poor technique and reduced effectiveness of the exercise.
Avoid Rushing Through Reps
Perform each repetition with deliberate control. Quick, jerky motions can waste energy and reduce muscle activation.
Don’t Neglect Breathing
Exhale as you extend your arms and contract the triceps, and inhale as you return to the starting position. Holding your breath can make the exercise unnecessarily strenuous.
Avoid Standing Too Upright
Ensure your torso is nearly parallel to the floor. Standing too upright shifts the emphasis away from the triceps and makes the exercise less effective.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
