Dumbbell Triceps Kickback

oec:dumbbell-triceps-kickback

An isolation exercise that targets the triceps by extending the elbows while holding a bent-over torso position.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Tricep Dumbbell Kickback, Dumbbell Kickback, Standing Dumbbell Tricep Kickback, Patadas traseras, Bent-Over Dumbbell Triceps Extension

How to do it

Setup

Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip.
Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and soft bend in your knees.
Pull your elbows up tight against your ribs so your upper arms align roughly parallel to your torso, with forearms hanging down at a 90-degree angle.

Movement

Extend both elbows backward until your arms are fully straight and parallel to your torso, keeping your upper arms stationary.
Squeeze your triceps firmly at peak extension for a brief pause.
Lower the dumbbells under control by flexing at the elbows back to the 90-degree starting position without swinging.

Breathing

Exhale as you extend your elbows to push the weights back; inhale as you return to the starting bend.

Cues

Keep elbows pinned to your ribs.
Move only the forearms.
Pause and squeeze at lockout.

Common faults

Swinging the upper arms forward and back to gain momentum.: Lock your upper arms in place parallel to the torso and only articulate the elbow joints.
Dropping the elbows below torso level, reducing range and tension at lockout.: Keep your elbows pulled high and tight throughout the entire set.
Standing too upright, which turns the movement into a partial swing without tension at the top.: Hinge forward until your torso is roughly 45 degrees or closer to parallel with the floor.

Safety

Select light to moderate loads to avoid straining the lower back or forcing compensatory momentum.

Muscles

Triceps brachii prime mover
Anconeus synergist
Rear deltoid stabilizer
Latissimus dorsi stabilizer
Erector spinae stabilizer

Joints

Elbow: Extension, Flexion
Shoulder: Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Elbow extension isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Dumbbell
Record: Repetitions and Load
Load: external, per implement

substitute for Cable Triceps Kickback

Sources

wger: Tricep Dumbbell Kickback, by http://www.bodybuilding.com/ (CC-BY-SA-3.0)
wger: Patadas traseras, by Mariano_O (CC-BY-SA-4.0)
wger: Bent-Over Dumbbell Triceps Extension (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-triceps-kickback.json