Dumbbell Tricep Kickback

Equipment

Gym Equipment Needed

Muscle Group

Tricep

Setup

Choose light-to-moderate dumbbells you can control without swinging—kickbacks are strict and usually use lighter loads. Use a bench for support if needed. Stand on a flat, stable surface with enough space to hinge comfortably.

Starting Position

Hinge forward at the hips with a flat back (torso about 30–60° forward). Place your free hand and same-side knee on a bench for support, or stand in a staggered stance without support. Hold the dumbbell in the working hand with your upper arm tucked close to your torso. Bend the elbow to about 90° and keep the upper arm fixed—shoulder stays stable, core braced, neck neutral.

Execution

Inhale and brace. Extend your elbow to kick the dumbbell back until your arm is straight, squeezing the triceps hard at the top. Keep your upper arm still and avoid letting the shoulder swing. Exhale at the squeeze. Lower the dumbbell back to the 90° elbow bend under control, maintaining tension (don’t let it hang). Repeat for the desired reps, then switch sides.

Tips on doing this exercise

Keep your upper arm locked in place—only the forearm moves.

Use a 1-second squeeze at full extension for better triceps activation.

Control the lowering phase (2–3 seconds) to keep tension.

If you can’t keep your arm still, lower the weight—kickbacks should feel strict and controlled.

For a stronger contraction, keep the elbow slightly higher than the wrist at the top without shrugging.

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Common Mistakes

Swinging the torso or using momentum to move the weight

Letting the upper arm drift up/down or forward/back (loses triceps isolation)

Dropping the dumbbell quickly and losing tension on the return

Using too much weight, causing poor range and sloppy reps

Rounding the low back or cranking the neck instead of maintaining a hinge

Not fully extending the elbow at the top

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 10–15 reps per arm (strict control)

Pump/finisher: 2–4 sets of 12–20 reps per arm (lighter, constant tension)

Accessory work: 3–4 sets of 8–12 reps per arm (slightly heavier, still clean)
Rest 45–75 seconds between sets.

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