Exercise How To:

Triceps Kickbacks with a Dumbbell


Your triceps muscles are important to work during a chest workout because they help stabilize your arm while working out your chest, as during Push Ups.

Muscles Worked: Triceps, rear deltoid (shoulder), core muscles.

Action:To do the Triceps Kickback, you will need a bench and a dumbbell.

For the Triceps Kickback, your positioning is important. To make things easy, let's first work your left triceps. First, place your right knee on the bench. Now, place your right hand, palm down on the bench sot that your back is now straight. At this point, your left foot should be flat on the ground, with a slight bend in your knee and the dumbbell should be in your left hand, hanging comfortably.

Now, bend your left arm, so that your upper arm is parallel to, or in line with your back. Keep note of this position, because your left arm should never fall out of line with your back.

Straighten your left arm completely, over a one to two second period. This is the "kickback" action of the exercise. Once your left arm is straight, bend your wrist to the side as if you were trying to make your pinky finger side of your hand touch your forearm. This action further isolates your triceps muscle and makes the exercise more effective. Most of my clients forget this motion, so make a mental note to include it for every repetition. Return the dumbbell back to the starting position, while making sure your upper arm is in line with your back. After completing a set on the left, switch sides.

Muscles Worked

Tricep MusclesRear Deltoid (Shoulder) MusclesAbdominal Muscles

More Dumbbell Exercises

One Arm Curls with Dumbbells
Two Arm Curls with Dumbbells
Curl and Delts with Dumbbells
Front Shoulder Raise with Dumbbells
Lunge Curls with Dumbbells
Lunges with Dumbbells
Reverse Fly with Dumbbells
Shoulder Circles with Dumbbells
Shoulder Press with Dumbbells
Side Shoulder Raise with Dumbbells
Squat Curls with Dumbbells
Squat Shoulder Press with Dumbbells
Squats with Dumbbells
Upright Row Squat with Dumbbells
Vertical Shoulder Raise with Dumbbells


Tips for Triceps Kickbacks with a Dumbbell:

1. Keep your back as straight as possible to improve core strength during this exercise.

2. Always remember to extend your wrist after fully extending your arm.