Dumbbell Tricep Kickback

How to do it

1. Stand with a dumbbell in one hand and a slight bend in your knees.
2. Hinge forward at the hips until your torso is at about 45 degrees and your back is flat.
3. Pin your working upper arm against your side with the elbow bent at 90 degrees.
4. Extend the elbow to swing the dumbbell straight back behind you until the arm is fully locked out.
5. Squeeze the triceps hard at the top with the dumbbell behind you and the upper arm still pinned.
6. Lower the dumbbell back down to the bent-elbow start, then repeat for reps before switching arms.

Common mistakes

• Letting the upper arm drop or swing during the lift, which turns the kickback into a row.
• Going too heavy and using momentum, which makes the triceps work disappear from the lift.
• Cutting the lockout short and not fully extending the elbow, where the triceps fully shorten.
• Rounding the lower back instead of hinging with a flat back, which puts the spine at risk.