Arms
Tricep Kickback
A precise isolation movement designed to define the lateral and long heads of the triceps with controlled resistance.
How to perform.
Follow the sequence — setup is half the lift.
Stand with a dumbbell in one hand and place the opposite hand and knee on a flat bench for stability.
Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and your neck neutral.
Pull your upper arm up so your elbow is tucked against your side and aligned with your torso.
Exhale and extend your arm backward by straightening the elbow until the entire arm is parallel to the floor.
Squeeze the tricep at the top of the movement for one second while keeping the shoulder stationary.
Inhale and slowly lower the dumbbell back to the starting position without letting the elbow drop.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the weight instead of using a controlled squeeze.
- Allowing the elbow to drop toward the floor during the repetition.
- Rounding the lower back or failing to maintain a stable hip hinge.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.