How To Perform Tricep Extensions

Tricep Kickbacks are a classic exercise for building strength in the back of the arm. They work the triceps and upper back muscles, and are great to help improve upper body strength.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): triceps, rhomboids/upper back

Equipment: a dumbbell and bench (bench optional, can use a chair or the floor)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Maintain neutral spine, use bench/floor for support, extend elbow without lowering arm

Before starting:

Be sure to use a weight that is not too heavy.

1. To perform this exercise, position the same side knee and hand on the bench. Your other leg should be on the floor outstretched, and the dumbbell in the opposite hand.

2. Lift the dumbbell by your side, as if to perform a 'row'. Keep the shoulder blade back.

3. Lift the dumbbell behind you by completely straightening the elbow. Don't allow the elbow to lower towards the floor.

4. Bend the elbow to return the dumbbell back to the start and repeat your reps on that side, then switch arms.