A bent-over, single-joint exercise using a dumbbell to isolate the triceps (all three heads). It is highly effective for building triceps shape and achieving muscle definition.
Dumbbells
2/5 • Beginner
Triceps
Shoulders, Lower Back
8
No
No
No
Small
Low
Long Head, Lateral Head, Medial Head
Rear Delts
Erector Spinae
10-20 reps
30-90 seconds • Keep rest minimal for hypertrophy focused sets.
Stand bent over at the hips with a flat back, holding a dumbbell in one hand. Place the non-working hand on a bench or knee for support. Position the working upper arm parallel to the floor with the elbow bent at 90 degrees.
Inhale as you lower the weight (flexing the elbow) and exhale forcefully as you extend the arm (kicking the weight back).
2-0-1
Extend the arm fully until the forearm is aligned with the upper arm, achieving peak triceps contraction from the 90-degree start position.
Not recommended or necessary; use lighter weights for control.
Tricep Kickback, Bent Over Kickback, Dumbbell Bent-Over Tricep Extension, One Arm Dumbbell Kickback
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