Triceps · Beginner

Dumbbell Triceps Kickback

Triceps · also Rear Delts

Equipment: Dumbbell, Flat Bench

How to do it

• Put one hand and knee on a bench, dumbbell in the other hand
• Raise your upper arm alongside your torso and hold it there
• Start with your elbow bent about 90 degrees, forearm vertical
• Straighten your arm back until it is fully extended
• Lower your forearm back to vertical, upper arm still

Common mistake

✕ UPPER ARM SWINGING → ✓ ELBOW HIGH AND STILL

Starting point: 3 sets × 10–15 per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, fsc.kzoo.edu, ocw.mit.edu.