Tricep Dumbbell Kickback
A bent over dumbbell exercise that extends the arm straight back to isolate the triceps. It is a simple, single joint way to finish off a triceps workout.
How to do the tricep dumbbell kickback
- Hold a dumbbell in each hand and bend forward at the waist with a flat back and slightly bent knees.
- Keep your upper arms close to your torso and bent to roughly a right angle, forearms pointing down.
- Extend your elbows to lift the dumbbells back until your arms are fully straight.
- Squeeze your triceps briefly at the top of the movement.
- Bend your elbows to lower the dumbbells back to the starting position under control.
- Repeat for the rest of your set, keeping your upper arms still throughout.
Original library instructions (4 steps)
- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Common mistakes
- Letting the upper arms swing to help extend the weight; keep them fixed and let the elbow do the work.
- Rounding the back to lean further forward; keep it flat and supported by your legs instead.
- Only extending the arm partway; a full extension at the top trains the triceps through more range.
- Using momentum from the shoulders instead of a controlled extension from the elbow.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Support your non-working hand on a bench for balance if you find it easier to work one arm at a time.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the tricep dumbbell kickback good for beginners?
Yes, with light dumbbells. Keeping the upper arm still takes a bit of practice, so start light before adding much weight.
What muscles does the tricep dumbbell kickback work?
It isolates the triceps, working the back of the upper arm through a straightforward extension motion.
