Dumbbell Tricep Kickback

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.

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

Swap in a related movement if equipment, recovery, or progression demands it.