Dumbbell Tricep Kickback

Auto-detected exercise indicatorAuto Detected
Beginner
Home Friendly

A 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

Hypertrophy
Stability

Training Style

Bodybuilding
Functional Training

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Triceps

10/10

Long Head, Lateral Head, Medial Head

Shoulders

4/10

Rear Delts

Lower Back

3/10

Erector 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.

  1. Engage the triceps and extend your forearm backward until your arm is fully straight.
  2. Keep the upper arm completely still, pivoting only at the elbow joint.
  3. Squeeze the tricep hard at the point of full extension.
  4. Slowly return the dumbbell to the starting 90-degree position under control.
  5. 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

Found this helpful?

Share your thoughts or help us improve this guide.

Hero Image

Master your movement.

Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.

We use cookies to enhance your browsing experience, serve personalized content, and analyze our traffic. By clicking 'Accept All', you consent to our use of cookies.