Dumbbell Tricep Kickback on Bench

The Dumbbell Tricep Kickback on Bench is an isolation exercise designed to specifically target the triceps while minimizing involvement from other muscle groups. It is effective for improving muscle definition and strength in the back of the upper arm.

This exercise is performed with one knee and one hand supported on a bench while the other arm performs a tricep extension movement. This position helps stabilize the body and isolates the triceps, making it easier to focus on the muscle contraction without unnecessary strain on other areas.

Targeted Muscle Groups

Primary Muscles:

Triceps Brachii: The triceps are the primary target of this exercise. The kickback motion helps to effectively engage and strengthen the triceps by extending the elbow.

Secondary Muscles:

Deltoids: The shoulder muscles assist in stabilizing the arm during the exercise.
Rhomboids and Trapezius: These muscles between the shoulder blades help stabilize the shoulder girdle.
Core Muscles: Engage the core to stabilize the torso and maintain balance on the bench.

Equipment Needed

Dumbbell: A single dumbbell of appropriate weight for your strength level.
Bench: A flat bench is needed to support your knee and hand, providing stability during the exercise.
Mat (Optional): A mat can be used under the knee to provide additional comfort.

How to Do the Dumbbell Tricep Kickback on Bench: Step-by-Step Guide

Step 1: Set Up Your Position

Place a flat bench in front of you. Stand beside the bench, then place one knee and the same-side hand on the bench for support. Your other leg should remain on the floor for stability.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

Step 2: Hold the Dumbbell

With your free hand, pick up a dumbbell from the floor. Bend at the waist so your torso is nearly parallel to the floor. Keep your back straight and engage your core.

Step 3: Position Your Arm

Extend your arm holding the dumbbell straight down toward the floor. Your elbow should be bent at approximately 90 degrees with the dumbbell close to your torso.

Step 4: Perform the Kickback

Descent Phase: Begin with the dumbbell at the starting position, close to your torso.
Ascent Phase: Extend your elbow and push the dumbbell backward until your arm is fully extended behind you. Keep your upper arm stationary and focus on contracting your triceps.

Step 5: Return to Start

Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.

Step 6: Repeat

Complete the desired number of repetitions, then switch arms and repeat the exercise.

Recommended Reps and Sets

Beginners: 2-3 sets of 10-12 reps per arm
Intermediate: 3-4 sets of 12-15 reps per arm
Advanced: 4-5 sets of 15-20 reps per arm, potentially using heavier weights

Pro Tips for Success

Maintain Proper Form: Keep your upper arm stationary and focus on extending the forearm. Avoid swinging the dumbbell or using momentum.
Control Your Movements: Perform the exercise with a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
Engage Your Core: Tighten your core muscles to help stabilize your torso and maintain balance on the bench.
Use the Right Weight: Choose a dumbbell weight that allows you to perform the exercise with proper form while still challenging the triceps.

Common Mistakes to Avoid

Using Excessive Weight: Lifting too heavy can lead to poor form and potential injury. Choose a weight that allows for controlled movements.
Swinging the Dumbbell: Swinging or jerking the dumbbell reduces the effectiveness of the exercise. Keep your movements smooth and controlled.
Elbow Movement: Allowing your elbow to move away from your torso can reduce the effectiveness of the exercise and increase the risk of shoulder strain. Keep your upper arm stationary.
Arching the Back: Avoid arching your back excessively while performing the exercise. Maintain a neutral spine to prevent lower back strain.

The Dumbbell Tricep Kickback on Bench is an excellent isolation exercise for targeting and strengthening the triceps. By incorporating this exercise into your routine, you can enhance muscle definition and improve upper arm strength. Focus on maintaining proper form, controlling your movements, and selecting an appropriate weight to maximize the benefits and minimize the risk of injury. With consistent practice and attention to technique, you’ll achieve noticeable improvements in your triceps and overall upper body strength.