Bent-Over One-Arm Dumbbell Triceps Kickback Using a Bench
a.k.a. Triceps Kickbacks, Tricep Kickbacks, Dumbbell Kickbacks
Differentiation: Mechanics
This variation of a Bent-Over Triceps Extension is unique. Here is how: you maintain a bent over and kneeling position on a bench. This position forces you to press the dumbbell straight backward and upward against gravity. This force output increases the overall strength of your triceps. Leaning on a bench allows you to counterbalance your torso at a perfect angle much more easily than if you were bending over without the bench. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to focus on each tricep muscle individually.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain one dumbbell.
3) Position the dumbbell on one side of the flat bench.
4) Face a short side of the bench.
5) Kneel with one knee and one hand on the bench,
6) Place your free hand and its respective knee - lengthwise on the bench.
7) Your hand and its respective knee will be lengthwise on the bench.
8) Plant your other foot should be on the floor - for stability.
9) Angle your foot slightly outward.
10) Reach down and grasp the dumbbell in your left hand.
11) Your palm should face the bench.
12) Angle your torso so your thighs and torso nearly form a 90-degree angle.
13) Pull your left elbow upward to your side so your upper arm becomes parallel with the floor.
14) Your upper arm and forearm should form a 90-degree angle.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while rotating the dumbbell back using your triceps
3) ...until your arm is fully extended and parallel to the floor.
4) This is the ending position.
5) Hold this position for a count of one second
6) Inhale while slowly lowering the dumbbell back down to the starting position.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your head up.
Keep your upper arm stationary and close to the side of your body.
Keep your upper arm parallel to the floor during the movement.
Only move your forearm.
Keep your upper arm close to your torso.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.