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Exercise Library / Tricep Kickback

Tricep Kickback

The triceps kickback straightens your elbow behind you while you lean forward.

Strength Training

What this exercise does

The triceps kickback straightens your elbow behind you while you lean forward. It isolates the triceps with a light weight.

At a glance

Body part
Arms
Muscles worked
Triceps
Experience
Intermediate
Equipment
Dumbbells

How to do it

  1. Hold a dumbbell in your right hand. Lean forward with a flat back, with your left hand on a bench or thigh.
  2. Bring your right elbow up so your upper arm is level with your back.
  3. Straighten your arm behind you.
  4. Squeeze at the top, then bend the elbow slowly.
  5. Do 10 to 12 reps, then switch sides.

Common mistakes

  • Swinging the arm.
  • Dropping the elbow.
  • Using weight that is too heavy.

Make it easier or harder

Make it easier

Use the lightest weight, or try a band.

Make it harder

Hold the top for three seconds.

Keep it safe

Keep the weight light and your back flat. Rest your free hand on a support.

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