Triceps kickback
Primary muscles: Triceps. Assisting muscles: —.
How to do it
- Stand with a dumbbell in each hand, hinged at the hips, torso almost parallel to the floor, knees slightly bent and head up.
- Keep your upper arms tucked into your body and parallel to the floor, with a 90-degree angle between upper arm and forearm – this is the starting position.
- Keep your upper arm fixed and extend your forearm back using your triceps, breathing out, until your arm is fully straight.
- Hold the contraction for a moment, then lower the dumbbell under control to the starting position, breathing in.
- Repeat for the desired number of reps.
Key to the execution: Keep your upper arm still and parallel to the floor, and move only your forearm.
Common mistakes
- Moving your upper arm up and down instead of keeping it fixed.
- Rounding your back during the movement.
- Using momentum to extend your arm instead of contracting the triceps.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.