Arms
Lying Triceps Kickback
A precise isolation movement designed to eliminate momentum and maximize triceps contraction from a stable position.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a flat or slightly inclined bench with your chest supported and your feet firmly on the floor.
Hold a dumbbell in one hand and lift your elbow until your upper arm is parallel to your torso and tucked close to your side.
Exhale and extend your arm backward by straightening the elbow until the arm is fully locked out.
Pause at the top of the movement for one second to emphasize the peak contraction in the triceps.
Inhale and slowly lower the weight back to the starting position while keeping your upper arm stationary.
Complete the desired number of repetitions before switching to the opposite arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Dropping the elbow during the extension which shifts the load to the shoulders.
- Using excessive momentum or swinging the weight instead of using a controlled squeeze.
- Failing to reach full elbow extension at the top of the rep.
- Arching the lower back excessively instead of keeping the core engaged against the bench.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.