The dumbbell triceps kickback is an isolation exercise that effectively targets all three heads of the triceps muscle. This movement helps develop arm definition and strength while improving elbow extension control.
Step by step guide:
- Stand with feet shoulder-width apart, holding a dumbbell in one hand
- Hinge forward at hips, keeping back straight
- Keep upper arm close to body and parallel to ground
- Bend elbow to 90 degrees to start
- Extend arm straight back, focusing on triceps
- Hold briefly at full extension
- Return to starting position with control
- Complete all reps on one arm before switching
- Perform 12-15 repetitions for 3 sets per arm
Tips
Keep upper arm stationary throughout movement. Focus on triceps contraction. Maintain controlled movements. Keep core engaged for stability. Avoid swinging or using momentum.
Benefits
Builds triceps strength and definition. Improves arm stability. Enhances elbow extension control. Develops muscular endurance. Great for targeting all three triceps heads.
Prevention
Start with lighter weights to master form. Don’t lock elbow at extension. Keep wrist straight throughout. Maintain proper posture. Stop if experiencing elbow pain.
