Dumbbell Tricep Kickback Version II
Maximize tricep definition with this dual-arm kickback. By using a hinged position and stationary upper arms, you’ll isolate the lateral and long heads for a superior burn and sculpted look.
The Dumbbell Tricep Kickback Version II mainly works the triceps, with help from the shoulders and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Tricep Kickback Version II Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Spinal Erectors (erector spinae)
How to do the Dumbbell Tricep Kickback Version II
Setup and Positioning
Stand with feet approximately shoulder-width apart.
Hold a light to moderate-weight dumbbell in each hand, palms facing each other.
Hinge forward at the hips, keeping your back straight and nearly parallel to the ground.
Bend your elbows to bring your upper arms parallel to the floor and close to your sides, creating a 90-degree angle at the elbow joint.
Movement Instructions
While keeping your upper arms stationary against your torso, exhale and simultaneously extend your arms straight back by contracting your triceps.
Inhale and slowly return the dumbbells to the starting position by bending at the elbows.
Focus on maintaining a controlled tempo, avoiding swinging your arms or letting your elbows drop.
Keep your neck in a neutral position by looking down toward the floor throughout the movement.
Dumbbell Tricep Kickback Version II FAQs
What muscles does the Dumbbell Tricep Kickback Version II work?
The Dumbbell Tricep Kickback Version II mainly works the triceps, with help from the shoulders and lower back. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Tricep Kickback Version II?
Dumbbells.
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