Smart Workout Diary

Dumbbell Tricep Kickback

The dumbbell tricep kickback is an isolation exercise performed bent over while extending the elbow to move a dumbbell behind the body. It primarily targets the triceps and helps develop upper-arm strength, muscular endurance, and definition. Keeping the upper arm still makes the elbow extension the focus of the movement.

Demonstration

Dumbbell Tricep Kickback — demonstration 1
Dumbbell Tricep Kickback — demonstration 2

Instructions

  1. Choose a light dumbbell and stand with feet about hip-width apart. Hinge forward from the hips with a neutral spine, bending the knees slightly.
  2. Hold the dumbbell in one hand and brace the free hand on your thigh or a stable bench. Draw the working elbow beside your torso and bend it to about 90 degrees.
  3. Keep your upper arm still and close to your side. Exhale as you straighten the elbow, moving the dumbbell backward until the arm is nearly straight.
  4. Briefly squeeze the triceps at the end position without locking the elbow aggressively or rotating the shoulder.
  5. Inhale and slowly bend the elbow to return the dumbbell to the starting position. Keep the torso stable and avoid swinging the weight.
  6. Complete all repetitions with control, then switch arms. Stop if you feel sharp pain in the elbow, shoulder, or back.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a manageable load. If you must swing the torso or move the elbow forward and back, reduce the weight.
  2. Hinge, do not round. Keep the neck long, spine neutral, and abdominal muscles gently braced throughout the set.
  3. Control both directions. Extend smoothly and lower the dumbbell slowly rather than letting it drop.
  4. Keep the elbow fixed. The upper arm should remain beside the torso; movement should occur mainly at the elbow.
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