Instructions for Tricep Kickback

To perform a set of tricep kickback:

  1. Starting Position

    Put your right knee and right hand on the bench while straightening your left leg out just behind you. Your trunk should be parallel to the ground and your left hand holding a dumbbell in a neutral grip with your elbow at your side, bent to 90 degrees. Your trunk should be in a neutral position at all times.

  2. Concentric (Upward) Motion

    Without moving your elbow from your side, raise the dumbbell up and back until your arm is fully extended. Focus on keeping the movement mainly in the elbow.

  3. Top position

    Pause at the top position for a 2 sec count while squeezing your triceps to extend your arms.

  4. Eccentric (Lowering) Motion

    Slowly bend at the elbow to lower the weight back down under control, until your elbow is bent to 90 degrees. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of tricep kickback repetitions for each arm before resting.

This completes one set of tricep kickback.