How to Do: Dumbbell Tricep Kickback - Video & Exercise

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

There are many ways to train the triceps. At the fitness center, there are tools that can be used to train the triceps. However, the triceps can actually be trained using only dumbbells, and you even train your triceps at home with just a pair of dumbbells.

One method for triceps is the kickback dumbbell movement. What is a kickback dumbbell? And how to do this movement correctly?

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

Here is a dumbbell tricep kickback movement:

Dumbbell tricep kickback. Image source: Ignorelimits.com

Tricep kickback can be done with a variety of variations as in the picture above. You can use a chair to do a kickback dumbbell. But you can also do it by standing without tools. Stages of implementing dummbell tricep kickback:

- Place one hand and knee on the chair.
- One other hand holds the dumbbell, and the other foot touches the floor.
- Slightly lean forward, but your back must stay upright.
- The position of the dumbbell is in front of the chest.
- Swing the dumbbell back until your elbows are straight / full position.
- The position of the elbow must be straight, it 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 the dumbbell tricep kickback are as follows:

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

That is how to train your triceps with a kickback dumbbell movement. To practice the exercises more clearly, you can see the dumbbell tricep video of my kickback below:

Dumbbell tricep kickback - video workout 1

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

Dumbbell tricep kickback - video workoout 2

That's an example of doing a kickback dumbbell triceps to form a tricep muscle to make it better. For example, I use a 5 kg dumbbell. You can add your own burden, and adjust it to your abilities.

Oh yes, you can apply this movement at home. So those of you who don't have time to go to the gym, but want to be able to build muscle well, you can do a 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, that's it about dumbbell tricep kickback excercise and workout. In the next posts I will give many other tutorials about fitness training and physical exercise.