Dumbbell Tricep Kickback

A bent-over single-arm tricep extension that trains the back of the arm with strict elbow control — a classic arm-day finisher.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Triceps

Secondary

none

Step by step

Stand with a dumbbell in one hand and a slight bend in your knees.
Hinge forward at the hips until your torso is at about 45 degrees and your back is flat.
Pin your working upper arm against your side with the elbow bent at 90 degrees.
Extend the elbow to swing the dumbbell straight back behind you until the arm is fully locked out.
Squeeze the triceps hard at the top with the dumbbell behind you and the upper arm still pinned.
Lower the dumbbell back down to the bent-elbow start, then repeat for reps before switching arms.

Log your sets. After a few weeks you will see whether it is moving. Free.