Tricep Kickback
Bent over, you extend your arm back: your triceps work hardest at the very end of the movement.
Also known as: dumbbell kickback, triceps kickback
- Level
- Beginner
- Equipment
- Dumbbell
- Type
- Isolation
Muscles worked
How to do it
- Place one hand and knee on a bench with a flat back.
- With the dumbbell in your other hand, raise your elbow until your upper arm is parallel to the floor.
- Extend your elbow, moving the dumbbell back.
- Return slowly to 90 degrees without dropping your elbow.
Form cues
- Your upper arm stays tight to your body and parallel to the floor.
- Light weight; the lever is long.
- Squeeze for a second at full extension.
Common mistakes
- Letting your elbow drop: it turns into a swing.
- Using momentum: control every rep.
- Too heavy: you can't fully lock out.
Sets and reps
2-3 sets of 12-15 reps per arm with 60 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from tricep kickbacks.
Cable kickback
The cable loads the start of the movement too.
How to do it
- Attach a handle to a low cable and hinge forward at the hips.
- Tuck your upper arm against your side with elbow bent 90 degrees.
- Extend your elbow to push the handle back behind you.
- Squeeze your triceps at the end of the movement.
- Return under control. Complete reps on one side, then switch.
- Primary
- Triceps
- Secondary
- Rear Delts
Kettlebell kickback
Same technique with a kettlebell.
How to do it
- Hinge forward at the hips with a flat back, knees softly bent.
- Hold a kettlebell by the handle in one hand, palm facing the body.
- Pin the upper arm to the side so it is parallel to the floor; the forearm hangs straight down.
- Extend the elbow back to straighten the arm fully behind you, keeping the upper arm motionless.
- Squeeze the tricep at lockout, then return under control to the starting position.
- Complete all reps on one side, then switch hands.
- Primary
- Triceps
- Secondary
- Rear Delts
FAQ
Do kickbacks work?
Yes, especially as light isolation at the end. With a cable they work better than dumbbells because the whole range is loaded.
Why do I use so little weight?
With your arm extended behind you the lever is long, so that's normal.
Standing or supported?
Supported on a bench is more stable; standing bent over works if your back stays flat.
What muscles do tricep kickbacks work?
They mainly work the triceps.
Add tricep kickbacks to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
