Triceps Kickback - Bent Over Dumbbell Single
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Dumbbell Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Stand with your feet about shoulder-width apart. Grasp a dumbbell with your right hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position. Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your right hand so that the palm is facing back. Exhale during this movement. Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions. Stand with your feet about shoulder-width apart. Grasp a dumbbell with your left hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position. Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your left hand so that the palm is facing back. Exhale during this movement. Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Stand, holding a dumbbell with your right hand, palm inward. Bend over. Bend your elbow at 90 degrees, upper arm level with your back.
Stand with your feet about shoulder-width apart. Grasp a dumbbell with your right hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position.
Step 2
Kickback the dumbbell to the rear, rotating your hand palm back, upper arm stationary.
Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your right hand so that the palm is facing back similar to a kicking horse or mule. Exhale during this movement.
Step 3
Return to the starting position, keeping upper arm stationary and level with your back. Do all repetitions.
Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Do the required number of repetitions. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Repeat as required.
Step 4
Stand, holding a dumbbell with your left hand, palm inward. Bend over. Bend your elbow at 90 degrees, upper arm level with your back.
Stand with your feet about shoulder-width apart. Grasp a dumbbell with your left hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position.
Step 5
Kickback the dumbbell to the rear, rotating your hand palm back, upper arm stationary.
Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your left hand so that the palm is facing back similar to a kicking horse or mule. Exhale during this movement.
Step 6
Return to the starting position, keeping upper arm stationary and level with your back. Do all repetitions.
Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Do the required number of repetitions. Keep your knees slightly bent to reduce lower back stress. Bend your left elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Repeat as required.