Tricep Kickback from Bent Over Lunge Position
Tricep kickback performed from a split-lunge stance that also challenges balance and lower-body stability.
ArmsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: core, glutes, rear delts |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Hold a dumbbell and set up in a bent-over lunge (split-stance) position.
- Keep the upper arm parallel to the floor and extend the elbow fully.
- Squeeze the tricep at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Dumbbell
Coaching tips
Benefits
Tricep kickback performed from a split-lunge stance that also challenges balance and lower-body stability.
Common mistakes
Avoid swinging the weight or letting the upper arm drop.
Make it harder
Increase dumbbell weight or slow the tempo.
Make it easier
Perform a standard bent-over kickback with both feet on the floor.
Breathing
Exhale as you extend, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.