Bent-Over Dumbbell Triceps Kickback: how to do it right
In short: The bent-over dumbbell kickback isolates the triceps by loading it the most in the shortened position, arm straight behind you.
How to do it, step by step
- 1Torso bent almost horizontal, back flat, one hand braced, the other holding the dumbbell.
- 2Pin your elbow against your ribs, upper arm parallel to the floor: this position does not move for the whole set.
- 3Straighten your arm backward until it is fully extended, forearm in line with the upper arm.
- 4Squeeze the triceps hard for 1 second in the extended position, fist pointing slightly toward the ceiling.
- 5Control the return over 2 to 3 seconds without letting the forearm drop freely.
The mistake to avoid
Don't move your shoulder to throw the arm. Only your forearm extends.
Other common mistakes
- Swinging the torso or the shoulder to throw the dumbbell: lock the elbow to your body and use only the forearm.
- Stopping before full extension, you lose the peak tension: go all the way and lock out for 1 second.
- Going too heavy and losing control of the return: lower the weight to slow down the eccentric.
- Letting the elbow drop lower than the torso: keep the upper arm fixed and parallel to the floor.
Muscles worked
- Main:
- Triceps
The triceps brachii is the only mover, with an emphasis on the lateral head, which works hard at the end of the extension. The long head, which crosses two joints, helps but less than with the arm overhead. The rear delts and the scapular stabilizers hold the arm in the back position.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Rope Triceps Pushdown ›
- Straight-Bar Triceps Pushdown ›
- High-Anchored Band Triceps Pushdown ›
- Machine Triceps Extension ›
- Cable Triceps Kickback ›
Frequently asked questions
How do I do this exercise?
Torso bent almost horizontal, back flat, one hand braced. Pin your elbow against your ribs, arm parallel to the floor: this position does not move for the whole set. Straighten your forearm backward until lockout, squeeze for a second.
How far do I extend?
To full extension, arm completely straight. That is exactly where the tension peaks: stopping short means missing the only moment where the muscle is fully loaded.
I don't feel anything, is that normal?
You should feel the back of your arm tighten at the end of the extension. One trick: turn your thumb slightly outward at the end of the range, and the contraction gets a lot sharper.
How fast should I do the movement?
Controlled extension, one to two seconds of squeeze with the arm straight, slowed return. The hold at full extension does all the work here, not speed.