Dumbbell Tricep Kickback overview
The Dumbbell Tricep Kickback is a popular isolation exercise that targets the triceps. This movement helps tone and strengthen the back of the arms, contributing to well-defined triceps. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Dumbbell Tricep Kickback in your arm training routine.
The Dumbbell Tricep Kickback primarily targets the triceps.
Dumbbell Tricep Kickback – how to perform
- Step 1: Begin by standing with a dumbbell in each hand, feet shoulder-width apart.
- Step 2: Hinge at your hips to lean forward, keeping your back straight and chest up.
- Step 3: Bend your elbows to 90 degrees, bringing the dumbbells close to your torso.
- Step 4: Engage your core and extend your arms straight back, fully extending your elbows.
- Step 5: Squeeze your triceps at the top of the movement.
- Step 6: Return to the starting position by bending your elbows, bringing the dumbbells close to your torso.
Perform each repetition with controlled movements, focusing on the contraction of the triceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep your back straight and chest up throughout the movement.
- Maintain a neutral spine and engage your core for stability.
- Use a weight that challenges you while allowing for proper form.
- Control the movement to avoid swinging the weights.
Variations
- Single-Arm Dumbbell Tricep Kickback: Perform the exercise one arm at a time to focus on each tricep individually.
- Seated Dumbbell Tricep Kickback: Sit on a bench or stability ball while performing the kickback for added stability.
- Pronated Grip Dumbbell Tricep Kickback: Hold the dumbbells with a pronated grip (palms facing down) for a variation in muscle engagement.
- High-Intensity Techniques: Incorporate techniques such as drop sets or partial reps for added intensity.