Dumbbell Tricep Kickback
- Beginner
- Dumbbell
The dumbbell tricep kickback is one of the cleanest isolation lifts for the back of the arm. Hinging forward with the upper arm pinned against the side of the body and extending the dumbbell straight back forces the triceps to do all the work without any pressing assistance from the chest or shoulders.
How to do the Dumbbell Tricep Kickback
- Stand with a dumbbell in one hand and a slight bend in your knees.
- Hinge forward at the hips until your torso is at about 45 degrees and your back is flat.
- Pin your working upper arm against your side with the elbow bent at 90 degrees.
- Extend the elbow to swing the dumbbell straight back behind you until the arm is fully locked out.
- Squeeze the triceps hard at the top with the dumbbell behind you and the upper arm still pinned.
- Lower the dumbbell back down to the bent-elbow start, then repeat for reps before switching arms.
Muscles worked
- Primary:
- Triceps
Why train it
- Isolates the triceps with strict single-joint loading.
- Builds the back of the arm without pressing assistance.
- Improves elbow lockout strength for compound presses.
Common mistakes
- Letting the upper arm drop or swing during the lift, which turns the kickback into a row.
- Going too heavy and using momentum, which makes the triceps work disappear from the lift.
- Cutting the lockout short and not fully extending the elbow, where the triceps fully shorten.
- Rounding the lower back instead of hinging with a flat back, which puts the spine at risk.
Frequently asked questions
What muscles does the Dumbbell Tricep Kickback work?
The Dumbbell Tricep Kickback trains the triceps, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the triceps directly.
What equipment do I need for the Dumbbell Tricep Kickback?
Only a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Dumbbell Tricep Kickback suitable for beginners?
Yes. The Dumbbell Tricep Kickback is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Dumbbell Tricep Kickback at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Dumbbell Tricep Kickback should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Dumbbell Tricep Kickback?
Cable Bar Pushdown, Machine Tricep Extension, and JM Press train the same primary muscles as the Dumbbell Tricep Kickback. Pick whichever one matches the equipment in front of you.