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Triceps Workout (5) – Tricep Kickback with Dumbbell

March 7th, 2010 · 3 Comments ·


Many girls do not want to have flabby arms and want to have toned triceps like Madonna. Triceps Kickback (also known as Bent Over Kickback) is an ideal exercise to completely focus and isolate on the triceps. However, this workout requires perfect form to be done successfully.


  1. Hold a dumbbell in your right hand and place your left knee on a bench. Lean forward and place your left hand on the bench for support.
  2. Your right foot should be flat on the floor and right knee slightly bent.
  3. Keep your back straight. I used to neglect this part until some one told me I must keep my back straight.
  4. one-arm-triceps-kickback-table-support.jpg

  5. Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards. Pause when your forearm is almost parallel to the floor.
  6. Then, and slowly return to the starting position.
  7. After the set, switch the dumbbell to the other hand and continue with another arm.
  8. You can do 8 to 12 repetitions for one set. Do 3 sets for each arm.



  • If you feel the burn in the rear of your arm, yes, you are doing it correctly.
  • Make sure your tricep is always parallel to the ground throughout the exercise.
  • To ensure proper form, look in the mirror to see that your elbow is stationary against your side, and the extension of the elbow is complete.





  • Use the contraction in the back of your arm to straighten your elbow. Avoid jerking or “locking” your elbow joint.
  • Some people prefer to look ahead. But, if you is not comfortable with the strain at your neck, by all means, you can look down toward the floor so that your head and neck are in line with your torso.
  • If you do not have a bench at home, you can use a chair.
  • Worse, you can bend over without the support of a bench (as shown in the diagrams below), but you may find the exercise is more difficult to perform without support of a bench or chair.



With the sculpted triceps, go ahead and wear those short-sleeved shirts. Go sleeveless!



Category: Triceps

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3 responses so far ↓
  • Dave // Mar 9, 2010 at 9:23 PM

    I think step one should read: Hold a dumbbell in your right hand and place your left knee on a bench. Lean forward and place your left hand on the bench for support.

    I’ll be passing this on to my wife, who is always on the lookout for good ways to tone her arms. Thanks!


  • Mun // Mar 9, 2010 at 10:50 PM

    Thanks Dave!

  • xavier // Mar 23, 2010 at 2:05 PM

    hi mun,

    is safer to look ahead while doing this exercise although is a bit straining to the neck because by doing so you will lock your back to a straight line so that you won’t arch it subconsciously, this especially when you are beginning to get tired. is the same theory as looking forward while doing pushup. :)

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