Dumbbell Triceps Kickback

Triceps Kickback ExerciseEquipment Required: single dumbbell weight and a flat bench below knee height.


  1. Start by standing next to a flat bench with the dumbbell in the right hand.
  2. place the left knee on the bench, keep the right knee bent with the foot flat on the floor
  3. bend forward from the hips, and support yourself by placing the left hand on the bench
  4. your upper body should be parallel to the floor and the head facing down.
  5. Bend the right arm and raise the elbow past the torso.
  6. Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards.
  7. at full extension momentarily pause, then slowly return to the starting position.
  8. Repeat until the set if finished, then perform with the opposite arm.

Key points to remember



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If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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