Dumbbell Tricep Kickback
Auto DetectedA bent-over, single-joint exercise using a dumbbell to isolate the triceps (all three heads). It is highly effective for building triceps shape and achieving muscle definition.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Lower Back
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
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Rear Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest minimal for hypertrophy focused sets.
How to Perform
Stand bent over at the hips with a flat back, holding a dumbbell in one hand. Place the non-working hand on a bench or knee for support. Position the working upper arm parallel to the floor with the elbow bent at 90 degrees.
- Engage the triceps and extend your forearm backward until your arm is fully straight.
- Keep the upper arm completely still, pivoting only at the elbow joint.
- Squeeze the tricep hard at the point of full extension.
- Slowly return the dumbbell to the starting 90-degree position under control.
- Complete all repetitions on one side before switching to the other arm.
Coaching Tips
Form Cues
- Lock the upper arm
- Full extension
- Squeeze the tricep
- Elbows high
- Flat back
Breathing
Inhale as you lower the weight (flexing the elbow) and exhale forcefully as you extend the arm (kicking the weight back).
Tempo
2-0-1
Range of Motion
Extend the arm fully until the forearm is aligned with the upper arm, achieving peak triceps contraction from the 90-degree start position.
Safety
Safety Notes
- Maintain a neutral spine throughout the bent-over position to protect the lower back.
- If you experience lower back strain, reduce the weight immediately or use a bench for torso support.
Spotting
Not recommended or necessary; use lighter weights for control.
Common Mistakes
- Swinging the entire arm for momentum.
- Dropping the upper arm below parallel.
- Rounding the lower back.
- Using excessive weight.
When to Avoid
- Acute shoulder, elbow, or wrist pain.
- Severe lower back issues that prevent safe hip hinging.
Flexibility Needed
- Good hip hinge mobility to maintain a flat back.
Build Up First
- Basic hip hinge competency.
Also known as
Tricep Kickback, Bent Over Kickback, Dumbbell Bent-Over Tricep Extension, One Arm Dumbbell Kickback
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