Standing Dumbbell Triceps Kickback
The triceps kickback is an isolation exercise for the triceps. Since the triceps are involved in every pressing movement for the chest, this is an effective exercise for focusing purely on the triceps. Stand to the right of a weight bench with a dumbbell in your right hand and your palm facing inward. Place your left leg and left hand on the end of the bench. Lean forward from your hips until your upper body is at a 45-degree angle to the floor. Your torso should be almost parallel to the floor. Make sure to keep your head parallel as well. While keeping your upper arm still, extend your forearm behind you until your entire arm is parallel to the floor and the dumbbell points downward. Slowly bend your arm again to lower the weight.
Triceps Kickback Execution
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1
For this exercise, you need a flat weight bench.
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Stand on the left side of the bench with your right knee and right hand on the bench.
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Hold the dumbbell in your left hand.
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Keep your left arm close to your body and look straight ahead.
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Bring your arm to a 90-degree angle. This is the starting position.
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Then extend your arm backward.
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Hold the weight here briefly, then return it to the starting position.
Triceps Kickback Technique
- Keep your gaze directed forward when performing the triceps kickback. This keeps your back straight.
- Try to focus on squeezing your triceps. You can do this by performing the exercise slowly and in a controlled manner with a lighter weight.
- Remember that this is an isolation exercise. The only part that should move is your arm.
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