To perform a dumbbell kickback, place yourself next to a bench. With one knee resting on the bench, one hand holding on to the bench for support, and the other hand holding a dumbbell, bend your torso forward. With a 90-degree angle between the upper arm and forearm of the arm holding the dumbbell, use your triceps to extend the arm to a straightened position, then slowly return to the starting position.
- Get into position
Standing next to a flat bench, place one knee on the bench and use the same-side arm to grasp onto the bench for support. While grasping a dumbbell with your other hand, keep your back straight, and bend over at the waist until your torso is close to parallel with the floor. With your upper arm held firmly at your side, create a 90-degree angle between your upper arm and your forearm.
- Extend your forearm
With your head up and your eyes looking forward, use the strength of your triceps to extend or "kickback" your forearm. When the arm is fully extended, pause for a moment and flex your triceps.
- Lower the weight
After pausing at the peak contraction, slowly lower the weight to the starting position in a controlled fashion.
- Repeat for the desired number of repetitions
Complete a full set of repetitions, then switch to the other arm.