Dumbbell Triceps Kickback
Also known as: tricep kickback
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Kickbacks load the triceps hardest at complete lockout, the exact spot where pushdowns and skull crushers go slack, which makes them a useful finishing movement rather than a main builder. Doing both arms at once from a hip hinge also forces your back to hold position, so light dumbbells and strict elbows beat heavy swinging.
How to do the Dumbbell Triceps Kickback
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
- Incline Bench Dumbbell Overhead Triceps ExtensionDumbbell
- Alternating Dumbbell Lying Triceps ExtensionDumbbell
- Single Dumbbell Dumbbell Skull CrusherDumbbell
- Dumbbell Skull CrusherDumbbell
- Single Arm Unsupported Dumbbell Triceps KickbackDumbbell
- Seated Single Arm Dumbbell Overhead Triceps ExtensionDumbbell
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Triceps Kickback work?
The Dumbbell Triceps Kickback primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Dumbbell Triceps Kickback good for beginners?
Yes. The Dumbbell Triceps Kickback is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Dumbbell Triceps Kickback?
If you cannot do the Dumbbell Triceps Kickback, try the Cable Tricep Kickback, the Single Arm Unsupported Dumbbell Triceps Kickback or the Seated Dumbbell Triceps Kickback. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Triceps Kickback, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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- Barbell Skull Crusher
- Behind Head Barbell Skull Crusher
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.