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.
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 10–12 per arm | 60 s |
| Muscle size | 3 | 12–15 per arm | 60 s |
| Endurance | 2–3 | 15–20 per arm | 30–60 s |
Kickbacks need lighter dumbbells than you might expect: the weight is hardest when your arm is straight behind you, so pick one you can hold there for a second. Keep your upper arm still and level with the floor; swinging it turns the lift into a shoulder movement.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Cable kickback: A low pulley keeps tension on the triceps through the whole rep, not just at the top.
- Cable triceps pushdown: Both arms together at a cable stack, and easier to load heavier.
- Close-grip push-up: Hands close together under your chest: a bodyweight way to train the triceps.
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.
Plan your training
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