Tricep Dumbbell Kickback

What it is

This isolation exercise sculpts and strengthens the back of your upper arm. You perform it by extending a dumbbell backward from a bent-over position. It specifically targets your triceps, helping to build definition and endurance in that muscle group. This movement is a beginner-friendly way to isolate your triceps.

Technique tips

• Keep your upper arms stationary and close to your torso.
• Maintain a flat back with your torso almost parallel to the floor.
• Extend the dumbbell fully by contracting your triceps at the top.
• Control the weight slowly as you return to the starting position.
• Exhale as you extend your arm, inhale as you lower the weight.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.