In the tricep kickback you hinge forward, hold the upper arm parallel to the floor, and extend the elbow straight back. It isolates the triceps at the end of the range, where the muscle is shortest and contracts hardest.
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3
Sets
12
Reps
Dumbbell
Equipment
4.80
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
📋 How To Perform Kickback (Dumbbell)
1
Hinge forward at the hips, one hand on a bench for support, dumbbell in the other hand.
2
Keep your upper arm parallel to the floor and still.
3
Extend your forearm straight back until the arm is fully locked out.
4
Squeeze the tricep hard at full extension, then return slowly.
5
Avoid swinging the weight — this is a slow, controlled isolation move.
💡 Benefits of Kickback (Dumbbell)
Targets the triceps at full contraction, where many other exercises give little tension. It needs only a light dumbbell, so it is easy on the joints and a useful finisher for the back of the arm.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 15 reps per arm with a light dumbbell. Hinge forward with a flat back, keep the upper arm parallel to the floor, extend the elbow fully, squeeze for a second, and lower slowly without letting the upper arm drop.
⚠️ Common Mistakes to Avoid
Swinging the dumbbell back with momentum
Letting the upper arm drop below the torso line
Using a weight that is too heavy for strict form
✅ Pro Tips
Hold the top position for one second and think about locking out fully
Keep the upper arm glued parallel to the floor
🛡️ Safety Notes
Very low risk, but keep the lower back neutral when hinging. Support yourself with a hand on a bench if needed.
🔁 Progressions & Regressions
Make it harderslow the rep and add a pause at lockout.
Make it easierlean on a bench with a lighter dumbbell.
