In this lesson, you will learn how to do triceps kickbacks. All you need for this triceps exercise is a flat bench and a light dumbbell. If you don’t have a dumbbell, you can also do your triceps kickbacks with a 0.5-liter water bottle on the edge of your bed or a couch. Find more triceps exercises on the weight training main page.
This instruction is for triceps kickbacks with the left hand. For right-handed kickbacks, just do everything the other way around.
Place your right shin and right hand on a flat bench so that your upper body is aligned horizontally. Look down at your right hand. Your left upper arm should be aligned with your upper body, and the elbow should stay still throughout the entire exercise. Hold a light dumbbell in your left hand (the triceps kickback is not designed for heavy weights) and start with your forearm aligned vertically (elbow bent at 90°).
Extend your left arm without moving the upper arm or shoulder at all, and exhale at the same time. Squeeze your triceps at the end of the movement. Move the weight slowly and with concentration. The up-motion can be slightly faster than the down-motion. Some people twist the dumbbell at the end. By turning your hand so that your fingers point straight down when you reach the highest point, you focus on the outer head of your triceps.
Then bend your arm and lower the weight until your forearm is vertical again. If you twisted the dumbbell during the up-motion, turn it back during the down-motion. The forearm must not pass the vertical level because that’s where the triceps’ range ends. Bend the arm slower than you extend it and inhale at the same time. Again, keep in mind that your upper arm and elbow should not move at all.
