Bent-Over Dumbbell Triceps Kickback

Starting position

1. Place one knee and the same-side hand on a bench, with the other foot on the floor to the side. Keep your back flat, nearly parallel to the floor.
2. Hold a dumbbell in your free hand with a neutral grip (palm facing your body).
3. Raise the upper arm of the working side alongside your torso, parallel to the floor, with the elbow bent at 90° — the dumbbell hangs below the elbow.

Execution

1. Exhale and extend your arm back until it is straight. The upper arm stays fixed beside your torso.
2. Pause for a second at the end and squeeze the triceps.
3. Inhale and slowly bend back to 90°.
4. Finish all reps on one arm, then switch sides.

Common mistakes

• Upper arm dropping — the range shrinks and the triceps barely work.
• Swinging the dumbbell — momentum throws the weight and stresses the shoulder.
• Rounded back — overloads the lower back.
• Dumbbell too heavy — you can't fully straighten your arm.

Beginner tips

• This is a precision exercise: start with 2–4 kg.
• Keep your neck in line with your back, eyes on the floor.
• If you can't fully straighten your arm, the dumbbell is too heavy.

Alternatives

• Triceps Pushdown (Close Grip, Elbows Tucked) — even load through the range
• Triceps Rope Pushdown — extension with constant cable tension
• Diamond Push-Ups — no dumbbells needed