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Dumbbell Triceps Kickback

In the dumbbell triceps kickback you hinge forward and straighten your arm back with a dumbbell. It isolates the triceps, with the hardest point when your arm is fully straight. It suits every level with a light weight and can be done at home.

Main muscle: Triceps · Equipment: Dumbbell

How to do it

1. Hinge forward with a flat back; support yourself on a bench if you like
2. Lift your elbow until your upper arm is in line with your body, and keep it there
3. Straighten your arm back until it's fully extended and squeeze for a moment
4. Return slowly until your forearm hangs straight down

Common mistakes

• Letting your elbow drop and swinging your arm
• A weight too heavy to fully straighten your arm
• Rounding your back while bent over

More tips

• Breathe out as you straighten and hold for a second with your arm fully extended
• Use a light weight; this one is about the squeeze, not the load
• Try it on a cable for tension from the very start of the rep

Sets and reps

2–4 sets × 10–15 reps with 60–90 seconds rest. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Dumbbell Triceps Kickback work?

Mainly the triceps.

Is the Dumbbell Triceps Kickback a compound or an isolation exercise?

Isolation: it targets the triceps through one joint. Do it after your compound lifts to finish the muscle.

What do I need for the Dumbbell Triceps Kickback?

Dumbbells you can control for the whole set.

Is it good for beginners?

Yes. Start with a light weight until the movement feels right, then add weight little by little.

What can I do instead?

Try the Skull Crusher or the Close-Grip Bench Press; they also work the triceps.

More exercises for the triceps

• Skull Crusher
• Close-Grip Bench Press
• Bench Dips
• Seated Dip Machine
• Rope Triceps Pushdown
• Bar Triceps Pushdown

Log this exercise in OSRHQ GYM