An excellent isolation movement for developing the triceps, dumbbell tricep kickbacks can be used to strengthen and define both the lateral (outside) and long (inside) heads of the tricep muscle.
How to do Dumbbell Tricep Kickbacks:
- Select a dumbbell and using a flat bench, use one hand to hold your body up and place the opposing leg on the bench to keep your balance (your other leg should be on the floor in a standing position). Keep your back straight with a slight bend in your knees and bend at the waist, keeping your head up. Your arms should fall close to your body and there should be a 90-degree angle formed between your forearm and upper arm.
- Keeping your upper arm stationary, use your tricep to lift the dumbbell up until your arm is fully extended (you should only be using your forearm).
- Pause at the top on each movement, providing a slight squeeze during each contraction.
- Lower the weight back down to your side, keeping the dumbbell close to your torso.
- Repeat exercise for the suggested amount of repetitions, then switch arms.
* Photos and video from © Bodybuilding.com