Dumbbell Triceps Kickback
A single-arm isolation move for the triceps. With your upper arm pinned alongside your torso, you straighten the elbow against the dumbbell's weight.
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Press the dumbbell back until your arm is straight
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How to do it
- Stand beside a flat bench and place your left hand on it. Step your left foot forward and your right foot back.
- Hinge at the hips until your torso is close to parallel with the floor, keeping your back flat and your neck in line with your spine.
- Hold the dumbbell in your right hand with your palm facing in. Raise your upper arm until it is in line with your torso and bend your elbow to 90°.
- Keeping your upper arm still, straighten your elbow and press the dumbbell back until your arm is fully extended.
- Pause briefly, then lower the dumbbell under control back to 90°. Finish your reps, then switch sides.
Common mistakes
- Letting the upper arm drop or swing, which moves the work away from the triceps.
- Using momentum to fling the weight back instead of a controlled press.
- Rounding the lower back while hinged over. Keep your chest open and spine neutral.
- Going too heavy. A light dumbbell with a full lockout works the triceps better.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
View in 3D →Incline Dumbbell Press
A chest press on a bench set to a low incline, which shifts more of the work to the upper chest and front of the shoulders.
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