Tricep Kickback
Muscles worked
Instructions
- 1Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- 2Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- 3After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- 4Repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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About Tricep Kickback
The dumbbell triceps kickback is done with the torso bent forward, elbow fixed high along the body. You extend the forearm backward to full lockout, which strongly contracts the triceps at the end of the movement — it is exactly there, arm straight, that resistance is greatest. It is an ideal finisher for pump and definition, more than for mass: the tension peak is in the shortened position, not the stretched one. Keep the elbow perfectly still and the back flat; the whole movement comes from the forearm, never from the shoulder or torso.
check_circleBenefits
- check_circlePeak triceps contraction at full extension
- check_circleExcellent finishing exercise for the pump
- check_circleWorks each arm independently to fix imbalances
- check_circleNeeds no special equipment beyond a light dumbbell and a bench
- check_circleEasy to slot into a superset with another arm exercise
lightbulbExecution tips
- lightbulbFix the elbow high and still against your side
- lightbulbExtend the arm fully and squeeze the triceps at the top
- lightbulbKeep the back flat and the torso well bent over
- lightbulbUse a light load to keep the movement strict
- lightbulbExhale at the point of full extension to reinforce the contraction
warningCommon mistakes
- warningLetting the elbow drop and move during the rep
- warningSwinging the dumbbell with the shoulder instead of extending the elbow
- warningFailing to reach full arm extension
- warningRounding the back while bending forward
- warningChoosing a load too heavy to allow full arm extension
tuneVariations and alternatives
- tuneCable Kickback — constant cable tension throughout the movement, unlike a dumbbell
- tuneTwo-Arm Bent-Over Kickback — saves time, less isolation but more volume per set
- tuneOverhead Rope Triceps Extension — targets mainly the long head, complementary to the kickback
- tuneLying Dumbbell Triceps Extension — heavier movement for mass, to combine with the kickback as a finisher
person_checkWho it's for and level
The triceps kickback suits every level as a finishing exercise, but it really shines for lifters who already have a triceps strength base built through heavier movements (pushdowns, dips, close-grip press). It's a great choice for anyone chasing pump and definition at the end of a session, rather than pure mass gain. It also suits people in light rehab or absolute beginners well thanks to its naturally light load, but it's less relevant on its own for someone new to lifting who's mainly chasing strength gains.
shieldSafety and precautions
Always use a light load: this is an exercise where technique and contraction matter more than weight lifted, and a load too heavy actually prevents the full extension that gives the movement its whole point. Keep the back flat as you bend forward, avoiding any rounding, which protects the lower back over the course of the set. Fix the elbow firmly throughout the movement; letting it move shifts the effort to the shoulder and raises the risk of joint irritation over repeated sets. There's no particular risk beyond these basic technical points.
calendar_monthWhere to place it in your program
Place the kickback right at the end of an arm or triceps session, after heavier movements, as a finisher to maximize the pump. Three sets of 12 to 20 reps per arm with a light load are plenty, since the goal isn't load performance. It pairs well in a superset with a biceps exercise to save session time while keeping each arm isolated. Once or twice a week in an arm program is enough, alongside heavier work like dips or pushdowns.
helpFrequently asked questions
Why does the kickback feel so hard with light weight?
Peak contraction happens where the triceps is at a mechanical disadvantage, so a light load is enough to challenge it intensely.
Is the tricep kickback a good mass builder?
It's mainly a finishing and isolation move; for mass, pair it with heavier movements like skull crushers.
Kickback with one or two arms?
With one arm, rest the other hand on a bench to stabilise the back and isolate the triceps better — that is the cleanest version. With two arms, torso bent, you save time but the back works more.
Why don't I feel much on the kickback?
Check that your elbow stays fixed and high: if it drops during the movement, tension falls off before the point of peak contraction at full extension.
When's the best time to place the kickback in a session?
At the end of the session, after heavier movements like pushdowns or the close-grip bench press: it's a finishing exercise, not a starting point.
Do I really need a bench for this exercise?
Not necessarily: you can do it standing with the torso bent forward, but a bench better stabilizes the back and allows better triceps isolation.
Is the kickback suitable for beginners?
Yes, the movement is simple to learn, but it requires using a very light load at first to really feel the contraction before progressing.
How many reps per arm on this exercise?
12 to 20 reps per arm work well with a light load, since this exercise leans more toward pump than pure strength.
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