Dumbbell exercise

Tricep Kickback (Dumbbell) form, muscles worked, and workout tracking

The dumbbell tricep kickback is a hinged-over isolation exercise in which the upper arm is held parallel to the floor while the forearm extends back, training the triceps hardest in its fully shortened position. Lifters use it as a light, strict finisher for triceps hypertrophy and mind-muscle connection, complementing pushdowns and overhead work that load the muscle at longer lengths.

Tricep Kickback (Dumbbell) illustration

How to do Tricep Kickback (Dumbbell)

  1. 1Hold a dumbbell in one hand, hinge at the hips with a flat back, and support yourself with your free hand on a bench.
  2. 2Raise your working upper arm until it is parallel to the floor and pin it against your side.
  3. 3Exhale as you extend your elbow, driving the dumbbell back until your arm is completely straight.
  4. 4Keep the upper arm frozen in place; do not swing the weight or drop the elbow as you fatigue.
  5. 5Squeeze the triceps at full extension, then inhale as you lower the forearm under control; finish the set and switch arms.

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Track Tricep Kickback (Dumbbell) in Plates

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