How To Perform The Bent Over Kickback

Overview

The Bent Over Kickback, also known as the Triceps Kickback, is an isolation exercise performed using dumbbells. It emphasizes elbow extension, a key function of the triceps, and is typically done in a hip-hinged position with a flat or neutral spine. This body position ensures that gravity provides continuous resistance against the extension movement, fully engaging the triceps. Often performed with light to moderate weights, this movement emphasizes form and control to maximize muscle engagement without the need for heavy loading.

This movement is popular in both bodybuilding and general fitness programs, especially for individuals looking to sculpt and tone the upper arms.

How to Perform the Bent Over Kickback

Setup

Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at your hips and bend your knees slightly, keeping your back flat and chest up.
Let your arms hang naturally, then pull your elbows up so that your upper arms are parallel to your torso. Your elbows should remain close to your ribs.

Execution

From this starting position, extend your forearms backward by straightening your elbows.
Focus on squeezing your triceps at the top of the movement.
Pause briefly at full extension without locking the elbows.
Slowly return to the starting position by bending your elbows.
Repeat for the desired number of reps.

Tips for Proper Form

Keep your core engaged and spine neutral to protect your lower back.
Make sure your elbows remain stationary throughout the movement.
Use a controlled tempo to avoid swinging or using momentum.
Focus on full extension to maximize triceps contraction.
Avoid flaring your elbows out to the sides.

Common Mistakes

Swinging the dumbbells using momentum instead of isolating the triceps.
Dropping the elbows during the movement, which decreases triceps engagement.
Overextending the wrists, leading to discomfort and reduced muscle targeting.
Rounding the back, which increases the risk of strain and reduces core stability.
Using too much weight, compromising form and effectiveness.

Benefits of the Bent Over Triceps Kickback

The Bent Over Kickback offers a range of benefits, especially when performed with proper form:

Isolates the Triceps: This exercise specifically targets the long head of the triceps, helping to build definition and tone in the upper arms.
Low Joint Stress: Unlike heavy compound pressing movements, this is a low-impact triceps exercise that is easier on the shoulders and elbows.
Improves Arm Stability and Control: Because you must stabilize the upper arm and isolate the forearm movement, this exercise enhances mind-muscle connection and control.
Great for All Fitness Levels: The movement can be done with light dumbbells, resistance bands, or cables, making it scalable for beginners and advanced trainees alike.
Enhances Aesthetic Balance: Trained triceps contribute to a well-rounded arm appearance, balancing biceps development and contributing to that “horseshoe” shape in the upper arm.