Description

Kickbacks with dumbbells are an effective exercise for the triceps. They are ideal at the end of a triceps workout.

Exercise

Triceps kickbacks

Seated, bent forward

Type: Unilateral Rest: 120s Equipment: Bank, Kurzhantel

Tutorial

1

Sit on a flat bench and hold a dumbbell in each hand, palms facing inwards. Bend your upper body forward so that it is almost parallel to the floor. Keep your upper arms close to your body.
2

Extend your arms completely backwards in a kickback motion so that your forearms are in line with your upper arms. Your upper arm remains in the same position throughout the exercise. Exhale as you do this.
3

Bend your arms in a controlled manner until your forearm is perpendicular to the floor again. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

As we are hitting the triceps in isolation here, a light weight is sufficient. Make sure you perform the exercise cleanly without swinging. Hold the stretch for 1 second. Make sure that your back remains straight throughout the exercise.