DB Kickback

How to Perform

1. Hinge forward at the hips, one hand on a bench for support
2. Hold a dumbbell with your upper arm parallel to the floor and elbow at 90 degrees
3. Extend your arm back until fully straight, squeezing the tricep hard
4. Hold the peak contraction for 1-2 seconds
5. Lower with control back to the 90-degree starting position

Tips

• Keep your upper arm completely still and parallel to the floor — your elbow is a fixed hinge point in this exercise
• No dumbbells? A single cable from a low pulley provides constant tension and an even better contraction at full extension
• Use a 1-2 second extension, 1-2 second squeeze, and 2 second descent — the pause at full extension is what makes this exercise work
• Swinging the dumbbell and dropping your upper arm are the most common mistakes — if you cannot control the weight, it is too heavy
• Feel the tricep contracting along the back of your upper arm, with the hardest squeeze happening right at full lockout

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Light to moderate weights for strict tricep isolation	Bowflex SelectTech 552	Read Review