Tricep Dumbbell Kickback
The Tricep Dumbbell Kickback is a single-joint isolation move where you extend a dumbbell backward from a bent-over position, working the triceps through a controlled arc. It's a common finisher for arm day, isolating the triceps without any help from the chest or shoulders.
Why it works
Bending over and keeping your upper arm fixed parallel to the floor removes your shoulder from the movement entirely, so the only joint doing work is the elbow. Extending the forearm against the dumbbell's resistance isolates the triceps through its full range, and because the weight sits at the far end of your forearm, the resistance is toughest right at full extension, which is exactly where the triceps often feel weakest.
Set up
- Hold a dumbbell in one hand and hinge forward at the hips until your torso is roughly parallel to the floor.
- Support yourself with your free hand on a bench, or brace your knee against it.
- Raise your upper arm so it's parallel to the floor, elbow bent at roughly 90 degrees.
- Keep your back flat rather than rounded in this bent-over position.
How to do it
- Keeping your upper arm still and parallel to the floor, extend your forearm back until your arm is straight.
- Pause briefly at full extension and squeeze the triceps.
- Bend the elbow to return the dumbbell to the starting position with control.
- Repeat for the prescribed reps, then switch arms.
Form cues
- Keep your upper arm pinned at your side; only your forearm should move.
- Extend all the way to a straight arm instead of stopping short.
- Keep your back flat and your core braced in the bent-over position.
- Control the lowering phase instead of letting the dumbbell drop.
Breathing: Exhale as you extend the arm back, inhale as you bend the elbow to return to the start.
Common mistakes
Letting the upper arm swing or drift away from the body during the extension.
Fix: Pin your upper arm against your side and only move from the elbow.
Using momentum to swing the weight instead of a controlled extension.
Fix: Slow the movement down and use only the triceps to extend the arm, not a swinging motion.
Rounding the back to compensate for a weak hip hinge in the bent-over position.
Fix: Hinge from the hips with a flat back, and use a bench for support if balance is an issue.
How to program it
- A light isolation exercise like this works well for 2 to 3 sessions a week when training arms.
- Three sets of 10 to 15 reps per arm is a common range since the triceps respond well to higher reps in this position.
- Place it later in an arm or upper-body session, after any heavier pressing work, since it isolates a muscle that's already been working.
- Pair with a biceps isolation move to balance out an arm-focused session.
Safety notes
- Keep the back flat during the bent-over position rather than rounding under the weight of the dumbbell.
- Use a weight light enough that you can keep your upper arm still throughout the set.
Exercise profile
- Force
- Push
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
How many sets and reps of Tricep Dumbbell Kickback should I do?
Three sets of 10 to 15 reps per arm is a common range, since this isolation move responds well to higher reps.
Why don't I feel this in my triceps?
Usually the upper arm is swinging instead of staying fixed. Pin your upper arm parallel to the floor and let only the forearm move to isolate the triceps.
Can I do Tricep Dumbbell Kickback without a bench?
Yes, you can hinge forward freestanding, but using a bench for support makes it easier to keep your back flat and your upper arm still.
Is Kickback or Pushdown better for triceps?
Both isolate the triceps well. Pushdowns keep more constant cable tension through the cable, while kickbacks let you focus on one arm at a time and feel the squeeze at full extension.