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Dumbbells
Bench

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Tricep Kickback 1 Arm

Hold the dumbbell in your right hand and place your left knee and left hand onto the bench. Positioning them so that your back is as close to horizontal as possible and does not arch or curve.

Hold the dumbbell so that your elbow is bent at 90 degrees and to your side. Slowly straighten your arm until it is behind you and horizontal.

Lower the weights back down being careful only to move at the elbow. Swap over and repeat for your left arm.


Do's Don'ts
  • Do keep your back straight
  • Do breathe out on the way up and in on the way down
  • Do keep the movement slow and controlled
  • Do use a mirror to watch your technique
  • Do only move at the elbow
  • Don't swing the weight
  • Don't arch your back
  • Don't let your back curve or twist
  • Don't hold your breath
  • Don't move your upper arm to aid the movement

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