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Dumbbell Triceps Kickback exercise guide showing 4 movement steps using dumbbell pair
Dumbbell Triceps Kickback exercise guide showing 4 movement steps using dumbbell pair
Triceps4 steps•6s movement guide

Dumbbell Triceps Kickback exercise image and instructions

See how to do Dumbbell Triceps Kickback in a clear 4-step exercise image with concise instructions. Focus: triceps lateral head and triceps medial head…

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Read the detailed Dumbbell Triceps Kickback tutorial →

Short instructions

How to do Dumbbell Triceps Kickback

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Hinge forward with a neutral spine, support the torso if needed, draw the upper arm beside the ribs, bend the elbow about 90 degrees, and keep the wrist neutral.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and straighten the elbow while the upper arm remains fixed beside the torso; do not swing the shoulder or rotate the trunk.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause with the arm long and triceps contracted without forcing the elbow into hyperextension.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and bend the elbow slowly until the forearm returns beneath the elbow while the upper arm stays motionless.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Dumbbell Triceps Kickback setup, maintain controlled joint alignment, and stop if the movement causes pain.

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