Dumbbell Tricep Kickback

Alternatives

• Kettlebell Tricep Kickbacks
• Banded Tricep Pushdowns
• Tricep Overhead Extension

Summary

The dumbbell tricep kickback is a classic isolation movement that targets the triceps at full extension. It’s effective for refining arm definition and strengthening the upper arms with lighter loads and strict control.

Benefits of the Dumbbell Tricep Kickback

• Isolates triceps with strict form
• Great for toning and definition
• Encourages control and muscle engagement
• Easy to perform at home or in the gym
• Low-impact and joint-friendly

Dumbbell Tricep Kickback Muscles Worked

• Primary: Triceps Brachii
• Secondary: Rear Deltoids, Core

Instructions

1. Hinge at the hips with a dumbbell in each hand
2. Bend your elbows and raise them behind you so upper arms are parallel to the floor
3. Extend your arms straight back until fully extended
4. Squeeze the triceps at the top
5. Lower the dumbbells back to the start position
6. Keep elbows high and stationary
7. Repeat for the desired number of reps

Common Mistakes

1. Dropping the elbows during the set
2. Using momentum to swing the weights
3. Letting the back round instead of maintaining a hinge
4. Bending or collapsing the wrists
5. Not fully extending the arms