Worthing's Premium Gymnasium

Dumbbell Kick-Back

Exercise

Kick-backs are designed to isolate your triceps, but the little-known detail of internally rotating your hands—or turning them inward—as you reach the peak of the rep makes all the difference in your pump. It helps emphasize the outer head of the triceps, an oft-neglected portion of the muscle

Just like in the skullcrusher, freeze the shoulder joint and pin the elbow to the side to allow for as little motion as possible from the upper section of the arm (the humerus)—only the elbow joint serves as the pivot point while the triceps are extended to “kick back” the dumbbell.

Keep the motion slow and controlled, and feel the triceps working.