Dumbbell Tricep Kickback
Auto DetectedDumbbell tricep kickback isolates the triceps brachii, targeting all three heads for upper arm strength and definition; ideal for hypertrophy with controlled elbow extension.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Long Head, Medial Head
Shoulders
4/10Rear Delts
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Hold dumbbells with neutral grip, hinge at hips with back straight until torso is nearly parallel to floor, elbows bent at 90 degrees tucked to sides.
- Exhale and extend elbows to straighten arms backward, keeping upper arms stationary.
- Squeeze triceps at full extension and pause briefly.
- Inhale and slowly bend elbows to return to 90-degree position.
- Repeat for reps, maintaining neutral spine.
Coaching Tips
Form Cues
- Keep elbows tucked.
- Squeeze at the top.
- Control the descent.
- Core tight.
Breathing
Inhale during the return to start position; exhale as you extend your arms.
Tempo
2-1-1
Range of Motion
Elbow from 90 degrees bent to full extension without locking; upper arms remain parallel to floor.
Safety
Safety Notes
- Start with light weights to master form.
- Avoid if acute elbow pain present.
- Keep movements controlled to prevent strain.
Spotting
Not typically required; use lighter weights or machine alternative if needed for safety.
Common Mistakes
- Swinging weights with momentum.
- Allowing elbows to flare.
- Rounding the back.
- Locking elbows at extension.
When to Avoid
- Elbow joint issues
- Shoulder impingement
Flexibility Needed
- Shoulder extension range
- Elbow flexion stability
Build Up First
- Basic upper body stability
- Proper hinge form
Also known as
Triceps Kickback, DB Tricep Extension, Bent-Over Tricep Kickback
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
