Tricep Kickbacks

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Push

Tricep Kickback Instructions

  • Position a flat bench at 45-degrees.
  • Lie chest down on the bench with a dumbbell in each hand.
  • Let your forearms hang perpendicular to the floor.
    • Hands are in a neutral position.
  • Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
  • Extend your forearms back and contract your tricep at the top of the exercise. 
    • There is not a massive range-of-motion with this exercise.
    • Maintain the neutral hand position from start to finish.
  • Your forearms go past your torso. This fully activates the long-head of the tricep.
  • Slowly let the weight come back to the starting position.


  • Ignore the notion to curl the weight towards your chest.
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