Dumbbell Triceps Kickback
The dumbbell triceps kickback is an isolation exercise targeting the triceps through elbow extension in a hinged position. By keeping the upper arm stationary and fixed, it forces the triceps to perform the full range of motion without assistance.
How to do it
- Hold a dumbbell in your right hand and hinge forward at the hips until your torso is nearly parallel to the floor.
- Brace your right elbow against your side with the upper arm parallel to the floor.
- Extend your forearm back and upward until your arm is fully straight.
- Pause at the top, squeezing your tricep.
- Slowly lower the dumbbell back to the starting position.
- Complete the desired repetitions before switching sides.
Form cues
- Keep your upper arm glued to your side.
- Hinge at your hips and keep your back flat.
- Extend your arm fully until it is straight.
- Pause for a brief second at the top.
- Lower the dumbbell slowly with control.
Breathing: Exhale as you press the dumbbell back, and inhale as you return to the starting position.
Common mistakes
- Swinging the weight using momentum, which reduces tension on the triceps.
- Letting your elbow drop downward, which limits your full range of motion.
- Arching your lower back, which puts unnecessary strain on your spine.
Muscles worked
Primary: triceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder or lower back strain, check your posture or choose a supported variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do my shoulders hurt instead of my triceps?
You might be lifting too heavy or allowing your upper arm to move up and down. Keep your upper arm locked parallel to the floor.
Can I do this exercise sitting down?
Yes, you can rest one knee and hand on a bench to support your lower back if hinging free-standing is uncomfortable.
How often should I include kickbacks in my routine?
Two to three times per week as part of an upper-body or arm workout is plenty for most beginners.