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Triceps Kickback
How to do the Triceps Kickback with good form: step-by-step technique, the muscles it works (triceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Triceps
- Secondary
- Delts
How to do it
- Place your left knee and left hand on a flat bench to support your body, keeping your back flat and nearly parallel to the floor.
- Hold a dumbbell in your right hand with a neutral grip.
- Row your right upper arm up until it is parallel to the floor and pin your elbow securely against your ribs.
- Keeping your upper arm completely motionless, extend your elbow to kick the dumbbell straight back.
- Squeeze the triceps forcefully when your arm is fully extended and parallel to the floor.
- Lower the dumbbell slowly until your forearm is perpendicular to the floor.
Coaching cues
- Upper arm parallel to the floor
- Elbow acts as a strict hinge
- Squeeze at full extension
Common mistakes
- Swinging the entire arm from the shoulder instead of just hinging the elbow
- Dropping the upper arm toward the floor
- Using momentum and heavy weights
Equipment and setup
Flat bench, dumbbell
Bent over with one knee and hand on a flat bench.
Also known as: Dumbbell Kickback
Track your Triceps Kickback in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
