Dumbbell Tricep Kickback: Tips & Workout

One type of arm muscle that you need to train is tricep muscle. Tricep muscle is a muscle located in the muscles of the back arm. In bodybuilding contests, the tricep muscle is one of the muscles that is often highlighted.

There are many ways to train tricep muscles. At the gym, there are tools that can be used to train tricep muscles. However, tricep muscles can actually be trained only by using a dumbbell, and you even train the tricep muscles at home with just a pair of dumbbells.

One method for training tricep muscles is with a dumbbell tricep kickback motion. What is dumbbell tricep kickback? And how to do this movement correctly?

Dumbbell tricep kickback is a very good exercise and focus on forming tricep muscles, because the tricep kickback movement only focuses on forming one type of muscle, the tricep muscle. This means that dumbbell tricep kickback is a movement of isolation in fitness.


Here is the dumbbell tricep kickback movement: 

Tricep kickback can be done with several variations as shown above. You can use a chair to do a dumbbell tricep kickback. But you can also do it by standing without tools. The stages of implementing dummbell tricep kickback:

- Put one hand and your knee on the chair.
- One other hand holds the dumbbell, and the other foot touches the floor.
- Slightly lean forward, but the back must remain upright.
- Dumbbell position is in front of the chest.
- Swing the dumbbell backwards until your elbow position is straight / full position.
- The position of the elbow must be straight and should not bend.
- Return to the original stage.
- Repeat the movement 10-15 reps, 3 sets.

If you don't use a chair, then the steps to do a dumbbell tricep kickback are as follows:

- Stand straight and straight back.
- Lean your body forward.
- The left foot goes forward and the right hand holds the dumbbell (and vice versa).
- Then swing the dumbbell back to the right elbow position.
- Do the same movement for the left hand.


That is a way to train the tricep muscles with a dumbbell tricep kickback motion. For clearer practice, you can see my dumbbell tricep video kickback below:

Also do this movement for both hands, so that your tricep muscle development is balanced. Pay attention to the correct dumbbell tricep kickback movement ... Pay attention to the second video below:

That is an example of doing a dumbbell tricep kickback motion to form a tricep muscle to make it better. The example above I use a 5 kg dumbbell. You can add your own burden, and adjust to your abilities.

Oh yes, you can apply this movement at home. So you who do not have time to go to the gym, but want to still be able to build muscle well, you can do dumbbell tricep kickback. You only need a pair of dumbbells. If you don't have a dumbbell, you can use a bottle filled with sand ...

Okay, until here I wrote about tricep muscle training. In the next posts I will provide many other tutorials on fitness training and physical exercise.