Dumbbell Tricep Kickback


Gym Equipment Needed

Musle Group



Perform the Dumbbell Tricep Kickback using the following equipment:

  • Dumbbells: Choose a pair of dumbbells with an appropriate weight for your fitness level.

Starting Position

Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.


Follow these steps to perform the Dumbbell Tricep Kickback with proper form:

  1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at your hips, keeping your back straight and parallel to the floor. Engage your core for stability.
  3. Position your upper arms parallel to your torso, and keep your elbows close to your body throughout the movement.
  4. Begin the exercise by extending one arm fully backward while keeping it parallel to the floor. Focus on contracting your triceps.
  5. Pause briefly at the top of the movement, squeezing your triceps, and then slowly lower the dumbbell back to the starting position.
  6. Repeat the movement on the opposite arm to complete one repetition.
  7. Perform the desired number of repetitions for each arm, maintaining control and proper form throughout the exercise.

The Dumbbell Tricep Kickback primarily targets the following muscle group:

  • Triceps: The muscles at the back of your upper arms responsible for arm extension and elbow stability.

Tips on doing this exercise

Follow these tips to maximize the effectiveness of your Dumbbell Tricep Kickbacks:

  • Keep your upper arms stationary and close to your body throughout the movement. This ensures that the triceps are doing the majority of the work.
  • Focus on squeezing your triceps at the top of each repetition to fully engage the muscles.
  • Use a weight that challenges you without compromising your form. It's better to start with lighter weights and gradually increase as you gain strength and confidence.
  • Maintain a slight bend in your knees and a neutral spine position throughout the exercise.

Common Mistakes

Avoid these common mistakes to perform the Dumbbell Tricep Kickback correctly and reduce the risk of injury:

  • Using excessive momentum: Avoid swinging the weights or using your shoulders to lift the dumbbells. Focus on controlled movements to target the triceps effectively.
  • Rounding your back: Keep your back straight and maintain proper posture throughout the exercise.
  • Using weights that are too heavy: Using excessively heavy weights can lead to improper form and strain on other muscles. Choose weights that allow you to perform the exercise with proper technique.

Recommended Ranges
  • Beginners: Aim for 8-12 repetitions per set, performing 2-3 sets.
  • Intermediate/Advanced: Aim for 10-15 repetitions per set, performing 3-4 sets.

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