Dumbbell Tricep Kickback 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Tricep Kickback is an effective exercise primarily targeting the triceps. This movement involves extending the arm behind the body while holding a dumbbell, isolating the triceps for focused muscle activation. The exercise is performed by hinging at the hips, keeping the upper arm stable, and extending the forearm backward until it is fully straight, then returning to the starting position. As it specifically works the triceps with minimal engagement of other muscle groups, it’s an excellent addition to any arm training routine. The required equipment is a dumbbell, making it simple to perform with minimal setup.
How to Perform
Begin by positioning a flat bench and placing a dumbbell on the left side at one end.
Sit on the left side of the bench, positioning your right knee and hand on the bench for support. Keep your torso stable and your body aligned.
With a neutral grip, reach down with your left hand and pick up the dumbbell. Ensure your back is straight and your head remains neutral, looking forward.
Bring your left upper arm close to your body, bending your elbow to form a 90-degree angle between your upper arm and forearm. This will be your starting position.
Keeping your upper arm stationary, extend your left forearm backward by straightening your arm until it’s fully extended, with your triceps engaged.
Hold the extended position for a brief moment, then slowly lower the dumbbell back to the starting position with control.
Perform the desired number of repetitions, then switch to your right arm and repeat the same steps.
Tips
Maintain a neutral head position, with your eyes looking straight ahead to help keep your back aligned.
Direct your attention to using your triceps to move the dumbbell, ensuring full control over the weight throughout the exercise.
Slowly lower the dumbbell back to the starting position, resisting gravity for maximum muscle engagement.
Keep your body stable and avoid any unnecessary movement, focusing only on the controlled movement of your forearms.
How Not to Perform
Avoid Using Momentum: Do not use swinging or jerking motions to lift the dumbbell. Relying on momentum reduces the effectiveness of the exercise and increases the risk of injury. Focus on smooth, controlled movements throughout.
Don’t Let Your Elbow Move: Keep your upper arm stationary and close to your body throughout the movement. Allowing the elbow to drift away from your torso shifts the focus away from the triceps, reducing the effectiveness of the exercise.
Avoid Hyperextension: Do not overextend your arm beyond a natural straight position at the top of the movement. Hyperextending can strain the elbow joint and cause discomfort.
Don’t Arch Your Back: Keep your back straight and avoid leaning or arching your lower back during the exercise. Arching the back takes away from the stability needed to properly engage the triceps and can lead to lower back strain.
Don’t Rush the Movement: Moving too quickly through the exercise can reduce time under tension for the triceps. Perform the exercise with a controlled pace, especially when lowering the dumbbell, to maximize muscle activation.
Avoid Shoulder Involvement: Ensure that your shoulders remain stable and do not engage in the movement. The tricep kickback targets the triceps, so allow them to do the work while keeping the rest of your body still.
Don’t Let Your Wrist Bend: Keep your wrist in a neutral position throughout the movement. Bending your wrist can place unnecessary strain on it and shift focus away from the triceps. Keep the grip relaxed and stable.
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.
