Tricep Kickback

STRENGTHBEGINNERDumbbellForce: PushType: Isolation

Preparation: setup of the tricep kickback

1
Place one knee and the same-side hand on a bench for support, keeping your back flat and parallel to the floor.
2
Hold a dumbbell in your free hand and pin your upper arm to your side, elbow bent at 90 degrees.
3
Extend your forearm backward by straightening your elbow until your arm is fully extended and parallel to the floor.
4
Squeeze your tricep hard at the top of the extension and hold for a brief pause.
5
Slowly bend your elbow to return the dumbbell to the starting position.
6
Complete all reps on one side before switching.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 12-15 reps per arm	Form mastery, neural adaptation
Intermediate	3 sets of 10-12 reps per arm	Hypertrophy, moderate loading
Advanced	4 sets of 10-12 reps per arm	Strength, high intensity/volume

Triceps

Shoulders

Dropping the elbow below torso level during the movement, reducing the range of motion
Using momentum by swinging the forearm instead of performing a controlled extension
Using too heavy a weight, which prevents full arm extension at the top

Keep your upper arm locked parallel to the floor throughout the entire set
Pause for 2 seconds at full extension and squeeze the triceps as hard as possible
Use lighter weight and higher reps (12-15) for best results with this exercise