Dumbbell Triceps Kickback | Illustrated Exercise Guide

Primary muscles: Triceps
Secondary muscles: Forearms, abs, shoulders
Equipment: Dumbbells
Exercise for the opposite muscles: Bicep curls

DUMBBELL TRICEPS KICKBACK INSTRUCTIONS

1. Grab a set of dumbbells, bring your torso forward and bend your knees slightly.
2. Bring your elbows up, so that your upper arms are parallel to the floor, and kick back until your arms are fully extended.
3. Slowly lower the weights to the starting position.
4. Repeat.

PROPER FORM AND BREATHING PATTERN

While doing the dumbbell triceps kickback keep your back straight, your core engaged and your head in line with your spine. Exhale as you kick back and maintain the upper arms stationary, only the forearms should move.

EXERCISE BENEFITS

The dumbbell triceps kickback targets the triceps, in particular, its lateral head, which is the most visible of the three heads. This exercise helps to sculpt and tone your arms, increases your physical strength and also helps to trim body fat.

DEMONSTRATION

SETS AND REPS

Start with 8 to 12 repetitions on each side and increase the number of reps over time until you’re able to complete 3 sets of 16 repetitions. Once the exercise becomes too easy it’s time to change to a set of heavier dumbbells.

CALORIES BURNED

To calculate the number of calories burned doing the dumbbell triceps kickback, enter your weight and the duration of the exercise:

RELATED UPPER BODY EXERCISES

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Knee push up
Biceps curl
Dumbbell lateral raise
Dumbbell triceps extension

WORKOUT ROUTINES