Triceps Kickback (Dumbbell)

How to do the Triceps Kickback (Dumbbell)

1. Hold a dumbbell in one hand and hinge forward at the hips until your torso is nearly parallel to the floor, placing your opposite hand on a bench or your thigh for support.
2. Pin your working elbow against your side with your upper arm parallel to the floor and your forearm hanging down toward the ground.
3. Extend your elbow to drive the dumbbell back until your arm is fully straight and parallel to your torso.
4. Squeeze your triceps hard at the top position for a brief pause.
5. Lower the dumbbell back to the starting position with control, stopping when your forearm is vertical.

Form tips

• Keep your upper arm completely still throughout the movement so only your forearm moves.
• Maintain a neutral spine and avoid rounding your back by engaging your core throughout the set.
• Use a controlled tempo and prioritize the contraction at full extension rather than using momentum or heavy weight.

Common mistakes

• Allowing the upper arm to drop or swing during the movement reduces triceps tension and turns the exercise into a momentum-based motion.
• Using too much weight forces you to cut the range of motion short and prevents full elbow extension where the triceps works hardest.
• Rounding the lower back to generate momentum places unnecessary stress on the spine and takes tension away from the triceps.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo, while strength work is less common for this isolation exercise but can use 3 sets of 6 to 8 reps with heavier load.

Frequently asked questions

Should I do triceps kickbacks one arm at a time or both together?

One arm at a time is standard because it allows you to stabilize your body better and focus on each triceps individually. Working both arms simultaneously makes it harder to maintain proper torso position and upper arm stability.

Why do I not feel triceps kickbacks working?

You likely need to reduce the weight and focus on keeping your upper arm locked in place while achieving full elbow extension. The exercise requires strict form and a strong contraction at the top rather than heavy loading to be effective.

Where should I feel triceps kickbacks?

You should feel tension through the entire triceps muscle on the back of your upper arm, with the strongest contraction when your arm is fully extended behind you. If you feel it in your shoulder or back, your upper arm is moving too much or your torso position needs adjustment.

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