Kickback triceps with dumbbell on semi kneeling bench

Main Muscles Affected

• Arm

Exercise Difficulty

Easy

Exercise of the dumbbell kickback triceps on a semi-kneeling bench:

1. Place your right knee and right hand on the bench
2. Bring the left leg behind it and it will remain extended with the heel further back than the hip
3. Grab a dumbbell in your left hand and keep your palm facing your body, lean forward with your shoulders, keep your back still, bring your elbow to your torso
4. Keep your shoulders forward and your elbows high, fully extend your arm, stay a few seconds and slowly bring the dumbbell forward towards your shoulder without moving your elbow
5. Reverse the movement.

• Perform the movement too fast
• Detach the elbows from the torso.