Home > Fitness Training > Exercise Database > Dumbbell Exercises > Tricep Kickback

Equipment Required: single dumbbell weight and a flat bench below knee height.

Technique

1. Start by standing next to a flat bench with the dumbbell in the right hand.
2. Place the left knee on the bench, keep the right knee bent with the foot flat on the floor
3. Bend forward from the hips, and support yourself by placing the left hand on the bench
4. Your upper body should be parallel to the floor and the head facing down.
5. Bend the right arm and raise the elbow past the torso.
6. Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards.
7. At full extension momentarily pause, then slowly return to the starting position.
8. Repeat until the set if finished, then perform with the opposite arm.

Key points to remember

• Throughout the is exercise it is important to keep the lower back in a neutral position (not over extended)

Alternatives

• Similar exercises can work the triceps muscle group, such as the triceps pushdown

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Related Pages

• More Dumbbell Exercises
• Free weights for sale in the fitness store