Dumbbell Kickback

Why it matters

The kickback isolates the triceps in a hip-hinged position, with the upper arm held parallel to the floor and only the forearm moving. While it uses lighter weight than most other tricep exercises due to the unfavorable leverage, it provides a useful, strict contraction at full extension.

How to do it

1. Hinge forward at the hips, one hand supported on a bench. Hold a dumbbell in the other hand, upper arm parallel to the floor, elbow bent.
2. Extend your forearm straight back. Keep your upper arm still, only straightening at the elbow.
3. Squeeze at full extension. This is the peak contraction point of the exercise.
4. Return with control. Bend your elbow back to the starting position, maintaining the still upper arm.

Common mistakes

• Letting the upper arm drop during the extension. Keep your upper arm parallel to the floor throughout — only your forearm should move.
• Using too much weight. Given the unfavorable leverage of this exercise, lighter weight with strict form is especially important here.
• Swinging the weight using momentum. A controlled, deliberate extension is what makes this exercise effective.
• Not fully extending the arm at the back. Full extension is where the peak contraction and most of the benefit occurs.

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