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Triceps · Advanced

Dumbbell Tricep Kick Back Plank

Core-control drill keeping the trunk stable through a challenging variation.

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Dumbbell Tricep Kick Back Plank demonstration

Exercise overview

Training details

TricepsCoreChestShoulders

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Assume a wide, stable plank with one hand on the floor and a dumbbell in the other hand.
  2. 02Brace your trunk and row the dumbbell just enough to position the upper arm alongside your torso.
  3. 03Keep the upper arm fixed and extend the elbow to send the dumbbell straight behind you.
  4. 04Bend the elbow to return the weight beside your ribs without allowing the hips or shoulders to rotate.
  5. 05Lower the dumbbell to the floor under control, complete the repetitions, and then change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Triceps KickbackRelated variationDumbbell Tricep BirdDogRelated variationDumbbell Quadruped Triceps ExtensionRelated variationDumbbell Row to KickbackRelated variationDumbbell Seated Bent Over Alternate KickbackRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Bent-Over RowComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteClose-Grip Push-Up

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