Tricep Dumbbell Kickback

Name: How to do Tricep Dumbbell Kickback: exercise demo
Uploaded: 2024-11-27T19:07:48Z
Duration: 3 s
Description: The tricep dumbbell kickback is an isolation exercise where you brace one hand and knee on a bench, hold your upper arm level with your torso and straighten your elbow to move the dumbbell back. It targets the triceps, with the hardest point at full lockout.

Also called tricep kickback, dumbbell kickback

DumbbellIntermediateIsolationEach side

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Quick answer

The tricep dumbbell kickback is an isolation exercise where you brace one hand and knee on a bench, hold your upper arm level with your torso and straighten your elbow to move the dumbbell back. It targets the triceps, with the hardest point at full lockout.

Written by the GymStreak coaching team · Updated 29 Sep 2026

Muscles worked

Front

Back

Primary

Triceps

Secondary

Shoulders

How to do Tricep Dumbbell Kickback

1
Place your left knee and left hand on a flat bench with your right foot on the floor, holding a dumbbell in your right hand with your palm facing in.
2
Hinge forward at the hips so your back is flat and roughly parallel to the floor.
3
Lift your right upper arm until it is in line with your torso and parallel to the floor, with your elbow bent about 90 degrees. This is your starting position.
4
Keeping your upper arm still, straighten your elbow to move the dumbbell back until your arm is fully extended.
5
Squeeze your triceps for a moment, then bend your elbow slowly back to 90 degrees. Finish your reps, then switch sides.

Form cues

Pin your upper arm to your side; only the forearm should move.
Keep your back flat and your shoulders square to the bench.
Straighten the elbow fully and squeeze the back of your arm for a second.
Lower slowly to about 90 degrees; don't let the dumbbell swing forward.
Pick a dumbbell light enough to hold at full lockout.

Breathing: Breathe out as you straighten your arm back; breathe in as you bend the elbow and lower the weight.

Common Tricep Dumbbell Kickback mistakes

Upper arm dropping as the weight moves
Keep your upper arm parallel to the floor so your elbow works as a fixed hinge.
Swinging the dumbbell with momentum
Pause briefly at the bottom and start each rep from a dead stop.
Stopping short of full elbow extension
Straighten your arm completely, since that is where the triceps work hardest in this lift.
Twisting the torso to lift the weight
Keep both shoulders square to the floor and use a lighter dumbbell if your chest turns.

Sets and reps by goal

Goal	Sets	Reps	Rest
Muscle growtheach side	3–4	8–15	60–90 s
Muscular enduranceeach side	2–3	12–20	30–60 s

Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.

Tricep Dumbbell Kickback variations and alternatives

Variations

Standing bent-over kickback
Hinge over without a bench to train both arms at once; this asks more of your lower back.
Cable kickback
A low cable keeps tension on the triceps through the whole range, not only near lockout.

Alternatives

Rope tricep pushdown
A cable staple that's easy to load progressively.
Skull crusher
Trains the triceps in a stretched position with heavier loads.
Diamond push-up
A bodyweight option that also works the chest and shoulders.
Close-grip bench press
A compound press for building triceps strength with heavy weights.

Tricep Dumbbell Kickback FAQ

Are tricep kickbacks effective?

Yes, when done with a weight you can control. Because your upper arm stays fixed, kickbacks isolate the triceps well and are hardest at full extension. The drawback is that resistance is light near the bottom of the movement, so they work best as a finishing exercise alongside presses or pushdowns rather than as your only triceps exercise.

What weight should I use for tricep kickbacks?

Lighter than you might expect. Pick a dumbbell you can hold at full lockout for a one-second squeeze on every rep without your upper arm dropping or your body twisting. For many people that is well below the weight they use for curls. If you have to swing to finish the rep, go lighter.

Kickbacks vs pushdowns: which is better?

Both isolate the triceps. Cable pushdowns keep tension through the whole movement and are easy to load heavier, so they suit steady progression. Kickbacks need only a dumbbell and a bench and challenge the fully straightened position. Using both across a week, or choosing whichever you can do with better control, is a sensible approach.

What muscles do tricep kickbacks work?

Kickbacks work all three heads of the triceps, the muscle on the back of your upper arm that straightens the elbow. Your rear shoulder helps hold the upper arm level beside your torso, while your core and supporting arm keep your body still on the bench.