- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
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Review: Tricep Dumbbell Kickback
Mar 8, 2015 12:56 AM: best tricep workout I use 25 lbs. 4 sets 8 reps.
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Review: Tricep Dumbbell Kickback
Jul 30, 2014 8:11 AM: Always a staple for my tricep workout routines.
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Review: Tricep Dumbbell Kickback
May 4, 2014 1:46 PM: Great exercise, but i started with lower weights
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Review: Tricep Dumbbell Kickback
Jul 12, 2013 8:24 AM: Is she holding the dumbbell on the correct side in the photo? I have seen it modeled on the opposite arm.
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Review: Tricep Dumbbell Kickback
Mar 14, 2013 12:13 AM: Just curious how manu lbs should I use?
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Review: Tricep Dumbbell Kickback
Mar 8, 2013 4:13 PM: a must for every triceps workout, excellent exercise !
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Review: Tricep Dumbbell Kickback
Feb 27, 2013 9:47 PM: I like this workout
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Review: Tricep Dumbbell Kickback
Jul 22, 2012 8:03 AM: Absolutely kills the tricep, works a treat!
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Review: Tricep Dumbbell Kickback
Jul 22, 2012 8:02 AM: Absolutely kills the Triceps, works a treat!
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Review: Tricep Dumbbell Kickback
Jan 9, 2012 8:45 PM: my favorite