Dumbbell Triceps Kickback
The one-arm kickback braced on a bench by a hand and a knee: the upper arm holds level along the body while the forearm swings the bell back to a straight arm.
How to do it
Setup
One knee and hand on a flat bench, other foot on the floor, upper arm level along the body, palm facing in.
Steps
- Straighten the elbow until the bell points back past the hip.
- Hold the straight arm for a beat, upper arm still.
- Lower the forearm back under the elbow; finish the side, then switch.
Common mistakes
Upper arm dropping as the forearm returns: keep it level with the back. Swinging the bell up with the shoulder: the elbow is the only hinge. Back rounding over the bench: keep it flat, the supporting hand under the shoulder.
Breathing
Exhale extending, inhale returning.
