Bent-Over Dumbbell Kickbacks
Want to train your triceps effectively? Try Bent-Over Dumbbell Kickbacks. This exercise is ideal for strengthening and defining your triceps, while also lightly engaging your shoulders and upper back.
Execution
-
1
Hold a dumbbell in each hand and stand with your feet hip-width apart.
-
2
Bend your knees slightly and hinge forward from your hips, keeping your back straight.
-
3
Keep your elbows close to your body and bend them so your forearms are parallel to the floor.
-
4
Exhale and extend your arms backward, pushing the dumbbells up and back.
-
5
Pause briefly at the top, then slowly and in a controlled manner return the weights to the starting position.
Benefits
- Strengthens and defines the triceps.
- Improves overall arm strength.
- May help improve posture by strengthening the upper back.
Common Mistakes
- ! Lowering the weights too quickly: use a controlled movement.
- ! Using weights that are too heavy, causing your form to deteriorate.
- ! Not fully extending the arms at the top of the movement.
Key Muscles
The primary focus is on the triceps brachii. The deltoids and the muscles in the upper back are also engaged lightly.
Possible Alternatives
- Use a resistance band instead of dumbbells for less stress on the joints.
- Perform the exercise with one arm at a time for greater focus on the triceps.
- Increase the intensity by performing the exercise on an incline bench.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
