Kickback (Dumbbell)
Also called Dumbbell Kickback, DB Kickback, Tricep Kickback (Dumbbell)
How to do it
Hinge forward and hold one dumbbell with your upper arm fixed beside your torso and elbow bent. Extend your elbow until the arm is straight, squeeze the triceps, then lower the dumbbell under control by bending only the elbow. Complete the set and repeat on the other side.
Setup
Support the nonworking hand on a bench or thigh and hinge with a neutral spine. Hold one dumbbell with a straight wrist and pin the working upper arm beside the torso.
Where you should feel it
In the working triceps as the elbow straightens, with the rear shoulder and trunk maintaining the upper-arm position. Keep the shoulder from swinging the bell.
When to use it
Use for simple unilateral triceps isolation and side-to-side comparison with minimal equipment. Light, controlled sets of 10-20 reps are most appropriate.