Tricep Dumbbell Kickback
How to do the Tricep Dumbbell Kickback
- 1
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- 2
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- 3
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- 4
Repeat the movement for the prescribed amount of repetitions.
How to program the Tricep Dumbbell Kickback
Sets and reps
As an isolation movement, the Tricep Dumbbell Kickback is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Tricep Dumbbell Kickback is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Tricep Dumbbell Kickback work?
The Tricep Dumbbell Kickback primarily targets the Triceps.
What equipment do I need for the Tricep Dumbbell Kickback?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Tricep Dumbbell Kickback should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
