Single-Arm Tricep Kickback

How to Left-Arm Tricep Kickback

Primary Muscles: Upper Body,  Triceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand to the side of a bench. Grasp a dumbbell in your left hand with a neutral palm. Place your left foot on the floor, right knee on a bench, and right hand grasping the top of the bench.

2. Hold good posture with your chest tall, back arched, with a slight bend in the knees. Bend your left arm with your elbow pointing behind you.

3. Keeping your upper arm stationary, contract your tricep to lift the weight until the arm is fully extended. Pause at the top and slowly lower the dumbbell back to the starting position. Repeat the movement for the specified amount of time or repetitions.

4. You should feel this working the upper arms and triceps.

Alternative Exercises:

Row + Kickback • Tricep Kickback

How to Right-Arm Tricep Kickback

Primary Muscles: Upper Body,  Triceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand to the side of the bench. Grasp a dumbbell in your right hand with a neutral palm. Place your right foot on the floor, left knee on a bench, and left hand grasping the top of the bench.

2. Maintain good posture, keeping your chest tall, back arched, with a slight bend in the knees. Bend your right arm with your elbow pointing behind you.

3. Keeping your upper arm stationary, contract your tricep to lift the weight until the arm is fully extended. Pause at the top and slowly lower the dumbbell back to the starting position. Continue the movement for the specified amount of time or repetitions.

4. You should feel this working the upper arms and triceps.

Alternative Exercises:

Tricep Dip • Overhead Extension