Bent Over Kickback
Overview
Bodybuilders and general fitness enthusiasts both use this exercise often, especially when they want to shape and define the upper arms.
How to do it
- 1
Set your feet about shoulder-width apart and hold a dumbbell in each hand.
- 2
Bend forward at the hips and soften your knees slightly. Keep your back flat and your chest lifted.
- 3
Allow your arms to hang down, then drive your elbows up until your upper arms are level with your torso. Keep your elbows tucked near your ribs.
Form tips & common mistakes
Brace your core and keep your spine neutral to help protect your lower back.
Keep your elbows fixed in place for the entire rep.
Move with control so you do not swing or use momentum.
Finish each rep with full extension to get the strongest triceps contraction.
Do not let your elbows drift out to the sides.
Benefits
Targets the Triceps: This exercise places direct emphasis on the long head of the triceps, which helps create upper-arm definition and tone.
Low Joint Stress: Compared with heavy compound pressing exercises, this is a low-impact triceps movement that is easier on the shoulders and elbows.
Improves Arm Stability and Control: Since you must steady the upper arm and isolate forearm movement, this exercise builds better mind-muscle connection and control.
Great for All Fitness Levels: You can perform the movement with light dumbbells, resistance bands, or cables, so it works well for both beginners and advanced trainees.
Enhances Aesthetic Balance: Well-trained triceps support a more balanced arm look, complement biceps development, and help create the upper-arm “horseshoe” shape.
Muscles worked
Triceps
