Dumbbell Triceps Kickback tutorial
The dumbbell triceps kickback is an isolation move where, bent forward, you extend the forearm back to contract the triceps in its shortest position. Done with a light dumbbell at home or in the gym, it suits beginners and triceps shaping.
How to perform
- Place one hand and knee on a bench, or hinge forward from the hips with a flat back.
- Hold the dumbbell with your palm facing your body.
- Lift your upper arm parallel to your torso, tight to your side, with the elbow bent 90 degrees.
- Keeping the upper arm still, extend your forearm straight back.
- Squeeze your triceps for one second at the end.
- Slowly return to 90 degrees and switch arms after the set.
Breathing: Exhale as you extend the forearm and inhale as you return it.
Key tips
- Keep the upper arm fixed and parallel to your torso.
- Choose a light weight so you don't swing it.
- Keep your back flat and neck in line with your spine.
Common mistakes
- Swinging the dumbbell with the shoulder.
- Letting the upper arm drop during the set.
- Rounding the back while bent over.
Safety: People with back pain should always support themselves on a bench or use cable pushdowns instead.
TricepsPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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