Tricep Kickback
The tricep kickback is a bent-over dumbbell exercise where you straighten your elbow behind you, working your triceps hardest at the top.
TricepsDumbbellIsolationBoth sides
How to do a tricep kickback
- Hold a dumbbell in each hand, bend your knees slightly and hinge forward until your torso is close to parallel with the floor.
- Raise your upper arms so they are in line with your torso, elbows bent at about 90°.
- Straighten your elbows to push the dumbbells back until your arms are straight.
- Bend your elbows to bring the dumbbells back, keeping your upper arms still.
Tips
- Pause for a moment with your arms straight.
- Use a light weight you can control without swinging.
Common mistakes
- Swinging the whole arm instead of bending at the elbow.
- Letting your upper arms drop toward the floor.
Tricep Kickback muscles worked
Main: Triceps.
Sets and reps
3 × 10–15
Alternatives
FAQ
Why do kickbacks feel hard with light dumbbells?
The triceps work hardest when your arm is straight behind you, so a light weight is enough.
Can I do kickbacks one arm at a time?
Yes. Rest your free hand on a bench or your knee for support and do all reps on one side, then switch.