The Tricep Dumbbell Kickback is an isolation exercise that effectively targets the triceps, helping to build strength and definition in the upper arms. Performed with one arm supported on a bench, this exercise allows for a controlled range of motion, ensuring optimal tricep engagement. Tricep Dumbbell Kickbacks are a great addition to any upper-body or arm-focused workout routine.
Tricep Dumbbell Kickback Video
How to Perform Tricep Dumbbell Kickbacks
Tricep Kickback Images
Step-by-Step Instructions:
- Set Up the Bench: Place your left knee and hand on a flat bench, keeping your back flat and parallel to the floor.
- Choose the Right Dumbbell: Pick a light-to-moderate weight dumbbell that allows for full control and range of motion.
- Grip and Position: Hold the dumbbell in your right hand with a neutral grip (palm facing inward). Keep your upper arm close to your torso.
- Engage the Triceps: Extend your right arm backward by straightening your elbow, keeping your upper arm stationary.
- Squeeze and Hold: At the top of the movement, fully extend your arm and squeeze your triceps for a moment.
- Lower Slowly: Bring the dumbbell back to the starting position with control, without letting it swing.
- Switch Sides: Complete the desired reps, then switch to the left arm and repeat.
Tricep Dumbbell Kickback Benefits
- Isolated Tricep Engagement: This exercise isolates the triceps, ensuring maximum activation and strength gains.
- Improved Arm Definition: Regularly performing tricep kickbacks helps sculpt and define the upper arms.
- Enhanced Functional Strength: Strengthening the triceps supports movements like pushing and pressing.
- Joint Stability: Strengthened triceps contribute to elbow joint stability, reducing the risk of injury.
- Minimal Equipment: Requires only a dumbbell and bench, making it accessible for home or gym workouts.
Tricep Dumbbell Kickback Muscles Worked
Targeted Muscles
The Tricep Dumbbell Kickback primarily targets the triceps brachii, with emphasis on the long head. The exercise also engages stabilizing muscles, including the rear deltoids and core, for balance and control during the movement.
