1 / 10
elbow extension
Dumbbell Triceps Kickback
Search GoogleDumbbell Triceps Kickback is a beginner elbow extension exercise using dumbbell and flat bench. It primarily trains triceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- triceps
- Secondary
- rear delts, core
- Equipment
- dumbbell, flat bench
- Mechanic
- isolation
Setup
- — Prepare the flat bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell triceps kickback.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Support the torso on a bench, keep the upper arm fixed beside the ribs, and straighten the elbow without swinging the shoulder.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow extension.
- — Support the torso on a bench, keep the upper arm fixed beside the ribs, and straighten the elbow without swinging the shoulder.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo dumbbell triceps kickback
Regressions
- — Supported or reduced-range dumbbell triceps kickback