Dumbbell Kickback
The triceps kickback delivers a strong peak contraction that few other triceps exercises can match, making it a great finisher for arm day.
Equipment
Dumbbell
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Triceps
A triceps isolation exercise performed bent over, extending the arm straight back to fully contract the triceps.
How to do it
- Hinge forward at the hips with a flat back, holding a dumbbell in one hand.
- Keep your upper arm parallel to the floor and close to your torso.
- Extend your forearm straight back until your arm is fully straight.
- Squeeze your triceps at the top of the movement.
- Bend your elbow to return to the starting position under control.
Coaching tips
- Keep your upper arm still throughout — only your forearm should move.
- Use a lighter weight than you'd expect; strict form matters more than load for this exercise.
- A brief pause at full extension maximizes the triceps contraction.
Common mistakes
- Swinging the upper arm to help lift the weight instead of isolating the triceps.
- Not fully straightening the arm at the top of the movement.
Frequently asked questions
Why do kickbacks feel less effective with heavy weight?
Heavier weight makes it hard to keep the upper arm still, which shifts the work away from the triceps. Lighter weight with strict form is more effective here.
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