Bent Over Dumbbell Kickback

May 01, 2023

Table Of Contents

Exercise Description
Main Target Muscles	Triceps
Secondary Target Muscles	None
Force Type	Push
Workout Type	Strength Training
Gym Gear	Dumbbell
Fitness Level	Beginner
Compound/Isolated	Isolated

Targeted Muscles: Triceps

Description

The Tricep Kickback is a popular isolation exercise that targets the triceps muscles, located at the back of the upper arm. This exercise can be performed using a dumbbell and can be done either standing or with the support of a flat bench. Tricep Kickbacks are a versatile and effective addition to any upper body or arm-focused workout routine.

Step-By-Step Instructions

Select a dumbbell of appropriate weight, considering your strength and fitness level. It's always best to start with a lighter weight to perfect your form before progressing.

Stand with your feet shoulder-width apart, holding the dumbbell in one hand.

Slightly bend your knees and hinge forward at the hips, keeping your back straight and nearly parallel to the floor.

Position your upper arm close to your body and parallel to the ground, with your elbow bent at a 90-degree angle. This is your starting position.

Optional: To perform this exercise using a flat bench, place one knee and the same-side hand on the bench for support, with your other foot flat on the ground. Follow the same upper body positioning as described above.

Exhale as you extend your arm backward, straightening your elbow and keeping your upper arm stationary. Focus on contracting your triceps during this movement.

Pause for a moment at the top of the movement, with your arm fully extended and your triceps engaged.

Inhale as you slowly return to the starting position, bending your elbow back to a 90-degree angle.

Repeat for the desired number of repetitions on one side before switching to the other arm.

Tips and Safety Precautions

Warm up your upper body and triceps with dynamic stretching or light exercises before attempting Tricep Kickbacks.
Keep your back straight and your core engaged throughout the exercise to maintain stability and protect your lower back.
Focus on slow, controlled movements, and avoid using momentum to lift the weight.
Ensure your upper arm remains stationary and close to your body, moving only your forearm during the exercise.
Start with a lighter weight to perfect your form before progressing to heavier loads.
Avoid locking your elbow at the top of the movement to maintain tension in the triceps and prevent strain on the joint.