Arms
Tricep Dumbbell Kickback
A precise isolation movement designed to sculpt the triceps through targeted tension and full elbow extension.
How to perform.
Follow the sequence — setup is half the lift.
Hold a dumbbell in one hand and place your opposite hand and knee on a flat bench for stability.
Hinge at the hips until your torso is nearly parallel to the floor and pull your elbow up so your upper arm is tucked against your side.
Exhale and extend your arm backward by straightening the elbow until the entire arm is parallel to the ground.
Squeeze the tricep at the top of the movement for one second while keeping your shoulder stationary.
Inhale and slowly lower the dumbbell back to the starting position by hinging only at the elbow.
Complete the set on one side before switching to the other arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the weight using momentum instead of controlled muscle contraction
- Allowing the elbow to drop toward the floor during the repetition
- Rounding the lower back instead of maintaining a neutral spine
- Using a weight that is too heavy to allow for a full squeeze at the top
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.