Dumbbell Tricep Kickback

What is the Dumbbell Tricep Kickback?

The dumbbell triceps kickback is an isolation done hinged forward at the hips, with the upper arm held parallel to the torso while you extend the dumbbell straight back. Because the triceps finishes each rep fully shortened against gravity, it delivers a strong peak contraction that makes it a popular triceps finisher.

Muscles worked

Primary: Triceps

The triceps extends the elbow to straighten the arm behind you; with the upper arm held parallel to the floor, the muscle contracts hardest in the fully locked-out, shortened position.

How to perform the Dumbbell Tricep Kickback

1. Hinge forward at the hips with a flat back, supporting the non-working hand on a bench and holding a dumbbell in the working hand.
2. Raise the working upper arm until it is parallel to the floor and pinned tight against your side.
3. The kickback peaks resistance at full lockout, so it is chosen to hammer the triceps in the fully shortened position.
4. Keeping the upper arm fixed and horizontal, extend the elbow to swing the forearm back until the arm is straight.
5. Squeeze the triceps hard at full extension where the resistance is greatest, holding for a beat.
6. Lower the dumbbell under control back to a 90-degree elbow without letting the upper arm drop.

Suggested working range: 12–15 reps. Default progression: double progression.

Mechanics

A single-joint isolation performed hinged at the hips: elbow extension with the upper arm fixed parallel to the torso. Because the resistance is greatest where the arm is straight and the triceps shortened, it’s a peak-contraction movement rather than a stretch one.

Form cues

• •Hinge forward at the hips and raise the upper arm until it’s parallel to the floor.
• •Keep that upper arm pinned and still. Extend only at the elbow.
• •Straighten the arm fully behind you and squeeze the triceps at lockout.
• •Lower under control to about 90 degrees rather than swinging the dumbbell.

Common mistakes

• •Letting the upper arm drop below parallel, which removes the peak lockout resistance.
• •Swinging the dumbbell up with momentum instead of a strict elbow extension.
• •Rounding the lower back in the hinge instead of keeping it flat.
• •Never fully straightening the elbow, so the shortened peak contraction is missed.

Variations & alternatives

• •Cable triceps kickback, constant tension version from a low pulley.
• •Triceps pushdown, a cable isolation loading the triceps from a different angle.
• •Overhead dumbbell extension: loads the long head’s stretch instead.
• •Rope pushdown, a strong lockout squeeze with a rope.

Tricep Pushdown

Triceps · Cable

Overhead Tricep Extension

Triceps · Dumbbell

Skull Crusher

Triceps · Barbell

Tricep Dip

Triceps · Bodyweight

Close-Grip Bench Press

Triceps · Barbell

Programming: sets, reps & when to use it

Program the dumbbell kickback in the library’s 12–15 rep range as a triceps finisher, where the peak contraction matters more than load. Keep the upper arm fixed and parallel, and use a light weight so you can lock out and squeeze each rep rather than swinging. A couple of sets at the end of pressing works well.

Frequently asked questions