Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Triceps

Triceps Muscle Anatomy Diagram

Bent Over Dumbbell Tricep Kickback Overview

The bent over dumbbell tricep kickback is a classic tricep exercise that has been used for ages.

When performing bent over dumbbell tricep kickbacks, the movement should be slow and focused. The point of this exercise is to get a good contraction on the triceps and establish a mind-muscle connection.

The bent over dumbbell tricep kickback is typically included in hypertrophy-based splits and are also an excellent tricep finisher at the end of your workout.

Bent Over Dumbbell Tricep Kickback Instructions

  1. Select the desired weight from the rack and stand in an open area.
  2. Hinge forward, row the dumbbells into position, then extend the elbows while flexing the triceps.
  3. Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.

Bent Over Dumbbell Tricep Kickback Tips

  1. Hinge forward from the hips, there shouldn’t be excessive curvature within the lumbar spine.
  2. Don’t overextend through the lumbar spine, keep some tension through the abdominals.
  3. Exhale as you extend the dumbbell behind your body and flex the tricep.
  4. Keep the head in a fairly neutral position, focus on a spot on the floor and complete all of the assigned repetitions.
4 Comments
Ahed
Posted on: Sat, 12/12/2020 - 10:16

Can we directly start 5day/6day programme without 3/4day programme?

M&S Team Badge
Abigail
Posted on: Mon, 12/14/2020 - 09:13

Hey Ahed - what workout are you referencing?

Brian
Posted on: Tue, 07/21/2020 - 21:17

When I do these, something between my tricep and armpit feels like it’s going to burst or something. Its the underside of the uppermost area of the arm, almost the tricep. I’m scared I will injure myself. Is this because I’m overextending my arms or something?

M&S Team Badge
Yoshi
Posted on: Mon, 08/10/2020 - 15:12

Hey Brian

The kickback seriously focuses on the long head of your tricep, which oftentimes is overlooked when working your "triceps". Stretch it out between sets by flexing your biceps, and that should help to releave some of the tension.

Free Workouts & Expert Advice

Get a weekly email with the latest workouts, tools, expert guides and deals from M&S.