Dumbbell Triceps Kickback

Explore dumbbell triceps kickback in 3D. Focus: Triceps, Posterior deltoid, Abdominals.

Dumbbells

Setup

Bend the knees slightly and hinge at the hips while keeping the back neutral.

Exercise guide

1. Controlled return

   Keep the upper arms still and slowly bend the elbows on the return.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Extend the elbows while keeping upper arms fixed; do not swing or use body weight.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.