Single-arm or double arm Horizontal Dumbbell Extension—”Kickback”
You can do a single-arm kickback on a bench for more stability or do the double arm version by hinging at the hip.
The utilization of the single-arm dumbbell extension application can be performed with a horizontal
plane variation (triceps kickback) which provides an accentuation of the lateral portion of the
triceps brachii.
The triceps kickback movement produces an impressive sweeping curve of muscle
mass on the outside of the triceps. The kickback exercise is considered an isolation movement and as
such heavyweight is not required in order to gain results.
As the movement application is performed in the horizontal plane, greater resistance can be employed with less risk to the ligaments and tendons
of the shoulder joints. There is a tendency to “cheat” when performing this exercise, however, and frequently, trainees fall victim to “snapping-out” actions at the conclusion of the concentric contraction
phase of the movement which can easily cause damage to the highly-vulnerable elbow joints.
Strict attention to the rudiments of proper movement methodology is required in order to provide for the safe, efficient application of this very effective “shaping” movement.
Proper Horizontal Posture Essential
It is absolutely essential that the correct horizontal posture of the torso be established and maintained
throughout the entire execution of both the concentric and eccentric phases of the exercise in
order to garner any benefit from this highly-specific movement.
There is a strong tendency to raise the shoulders up during the completion of the set. As fatigue in the triceps increases, there is a natural
tendency to alleviate the pressure and to provide a more advantageous angle-of-application as the
the movement will not have to be performed directly against gravity.
As well, by raising the body, new fibers can be called upon to complete the set. Another common flaw in technique is seen when the
trainee applies a greater-than-horizontal angle-of-application into the movement.
By leaning down too far the shoulders (posterior deltoid heads), will be more strongly activated than the triceps during
the completion of the concentric contraction phase of the movement.
Essential to Maintain Parallel-to the-floor Body Position
There is a strong tendency to twist the
body during the raising of the weight in order to incorporate fresh fibers into the
movement and to allow for the movement application to be performed at a less stringent
angle-of-application.
As well the twisting action provides a torque to be applied
into the lift which facilitates the lifting action.
Frequently, a twisting action is also employed in the eccentric contraction phase
of the movement which provides for an increase in the amount of torque implemented
into the subsequent concentric contraction.
Twisting actions severely curb the effectiveness of the exercise and should
therefore be avoided.
This exercise can be performed either standing (as depicted to the left) or on a
flat bench. If a flat bench is to be used, place the body in a position like that of a single-arm
dumbbell row but perform the elbow-joint extension movement (depicted to the
right) rather than a row. Regardless of the application, ensure a parallel position of the
upper torso relative to the floor is maintained.
Summary of Correct Exercise Execution
Assume the correct preparatory posture for the movement by aligning yourself with a flat bench
and by placing one knee up on the bench in a flexed position for support.
Position the free (opposite), hand palm down on the bench in a manner of providing additional support. The knee and
hand placements should allow for a horizontal position of the back.
A dumbbell should be placed on the floor beside you.
Bend down and pick up the dumbbell and then re-establish the horizontal posture of the back.
Bring the dumbbell up beside the body making certain the elbow is high enough so that it is parallel
to the body. The dumbbell should be positioned beside the chest in order to ensure maximum
ROM of the movement application
Making certain that the back is flat and the shoulders are squared to the floor, slowly initiate the
concentric contraction phase of the movement by raising the forearm upward. You will want to
make certain to maintain the high position of the elbow during the movement application.
Complete the concentric contraction phase by slowly raising the forearm to the fully- extended
position. You will want to be careful to avoid the strong urge to “snap-out” at the conclusion of
the lift. The forearm and upper arm should be in a straight line at the fully- completed position.
Pause for one count before lowering the weight.
Begin the eccentric contraction phase of the movement by lowering the forearms downward.
You will want to make sure that the elbow is maintained in the fixed position and is not permitted
to collapse during the descent.
As well, you will want to be certain to bring the dumbbell all the way to the desired finish position beside the chest in order to provide sufficient stretching of
the triceps during the eccentric phase. Aborting the eccentric phase before completion encourages a rapid-fire herky-jerky transition from the eccentric to the concentric phases of the movement.
You will need to concentrate fully on avoiding the natural tendency to swing the dumbbell up under the body during the conclusion of the eccentric contraction.
Keys to the Lift
Assume the correct preparatory posture by establishing and maintaining a horizontal position of
the back. You will need to resist the urge to lift up the shoulders during the concentric contraction
phase of the movement.
Establish and maintain a high fixed position of the elbow throughout the entire execution of the
movement. High concentration is required to avoid the natural tendency to collapse the elbow
during the eccentric contraction phase of the movement.
Do not allow any twisting actions of the torso to be applied during the raising and lowering of
the weight.
You will need to apply strong concentration in an effort to avoid the natural tendency to “snap out”
at the conclusion of the concentric contraction.
Strong resistance is also required in order to avoid the natural tendency to apply a “springing”
action at the conclusion of the eccentric contraction.