- 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
Jan 9, 2012 8:45 PM: my favorite
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Review: Tricep Dumbbell Kickback
Jan 9, 2012 3:55 AM: Pretty effective at the end of a workout, but it really kills my shoulder when i put the weight back down - anyone have any suggestions of what im doing wrong?
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Tip: Tricep Dumbbell Kickback
Nov 16, 2011 11:18 AM: this workout does for triceps that hammer curls for biceps. It's an excellent burn off and go lite and to failure and keep your arms as close as you can to your sides to feel the workout.
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Review: Tricep Dumbbell Kickback
Aug 16, 2011 2:21 PM:
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Tip: Tricep Dumbbell Kickback
Jul 5, 2011 7:02 PM: hold it at full extension for 3 seconds
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Review: Tricep Dumbbell Kickback
Jun 18, 2011 1:11 PM: I don't know if it's just me, but I feel like I use my back too much in this lift and it doesn't really do anything because there's no way to fully isolate your triceps.
of people found this review helpful
Review: Tricep Dumbbell Kickback
Jun 16, 2011 5:56 PM: Works pretty well.
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Review: Tricep Dumbbell Kickback
Feb 16, 2011 2:17 AM: Agree with first poster. I leave this exercise till last, use 27-30lb and go till failure. Leaves youre tris feeling destroyed.
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Review: Tricep Dumbbell Kickback
Jun 27, 2010 9:13 AM: ok
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Review: Tricep Dumbbell Kickback
Jan 17, 2010 2:25 PM: great isolation