Tricep Dumbbell Kickback

The Tricep Dumbbell Kickback isolates the Triceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.

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Tricep Dumbbell Kickback - starting position

Starting position

Tricep Dumbbell Kickback - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Tricep Dumbbell Kickback

  1. 1

    Start 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.

  2. 2

    Now, 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.

  3. 3

    After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.

  4. 4

    Repeat the movement for the prescribed amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Tricep Dumbbell Kickback work?

The Tricep Dumbbell Kickback primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

Is the Tricep Dumbbell Kickback good for beginners?

Yes, the Tricep Dumbbell Kickback is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Tricep Dumbbell Kickback?

You need dumbbell to perform the Tricep Dumbbell Kickback. Most commercial gyms will have this available.

Track Your Progress

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