Triceps Kickback On Bench

Starting Position

• grasp a dumbbell or a kettlebell with tight grip
• place the hand and the bent knee of the other body side on the bench
• hold up your upper body
• the foot on the body side which holds the weight is on the ground
• bend the supporting leg a little
• your back remains straight
• hold the arm you want to train parallel to the ground and close to the torso
• bend the elbow joint up to 90 degrees, the forearm is vertical to the ground

Correct Execution

• hold the upper arm horizontally and guide the weight upwards by stretching the arm
• your sight is pointed downwards
• do not swing with the upper body
• let the weight sink into the starting position again slowly, the upper arm remains fixated
• repeat several times, also with the other side

tips for the workout

1. if you hold the weight up as long as possible, the triceps workouts becomes more effective