Dumbbell Tricep Kickback: Technique, Muscles and Swaps
Load card
- Equipment
- Dumbbell
- Muscle group
- Triceps
- Main muscles
- triceps brachii
- Also working
- posterior deltoid
- Mechanics
- Isolation
- Pattern
- Elbow extension
- Level
- Beginner
The dumbbell tricep kickback is a beginner friendly isolation exercise that targets the back of your upper arm. By keeping your upper arm fixed and extending your elbow, you force the triceps brachii to do the heavy lifting while your posterior deltoid works to stabilize your shoulder.
Because it requires minimal equipment, this movement is easy to program into almost any routine. Mastering this elbow extension pattern helps you build base strength in your triceps, which carries over to heavier pressing movements like the bench press and overhead press.
How to do it
Grab a light dumbbell in one hand and hinge forward at the hips until your torso is nearly parallel to the floor. Row your working arm up so your upper arm is tucked against your ribs and your elbow is bent to ninety degrees.
- Brace your core and keep your back flat.
- Keep your upper arm completely still as you straighten your elbow to push the dumbbell behind you.
- Squeeze your triceps hard at the top of the movement when your arm is fully extended.
- Slowly bend your elbow to lower the dumbbell back to the starting position.
- Complete all reps on one side before switching to the other arm.
Sets, reps and load
Aim for 3 sets of 10 to 15 reps per arm. This slightly higher rep range works well for isolation exercises and helps you focus on the muscle contraction rather than just moving heavy weight.
Choose a light dumbbell that allows you to fully straighten your arm and pause for a second at the top of every repetition.
Common mistakes
- Swinging the weight. Do not use momentum to throw the dumbbell back. Use a lighter weight and focus on a controlled extension.
- Dropping the elbow. Keep your upper arm parallel to the floor throughout the entire set. If your elbow drops, your shoulder takes over the work.
- Standing too upright. Hinge forward until your torso is almost parallel to the ground. If you stand too tall, you lose the resistance against gravity at the top of the rep.
- Rushing the eccentric. Do not let the dumbbell just drop back to the start. Lower it under control to keep tension on the triceps.
Make it easier or harder
Easier
- Bench-supported dumbbell tricep kickback
- Unweighted tricep kickback to practice the elbow extension mechanic
Harder
- Bilateral dumbbell tricep kickback to challenge your core and lower back stability
- Pause dumbbell tricep kickback, holding the extended position for two seconds
Before you load it up
- This exercise loads the lower back in a hinged position. If you have a current back injury or back pain that spreads into the leg, get it assessed first and start very light.
Swaps and related triceps exercises
Same muscle group with different equipment:
- Resistance Band Tricep Pushdown Resistance band
- Bench Dip Bodyweight
- Diamond Push-Up Bodyweight
- Parallel Bar Dip Bodyweight
More dumbbell options:
- Dumbbell Skull Crusher Elbow extension
- Overhead Dumbbell Tricep Extension Elbow extension overhead
Browse all dumbbell exercises or every triceps exercise.
When to see a doctor or physio
- Sharp pain in the elbow joint during extension.
- Pinching or deep aching in the front of your shoulder.
- Lower back pain that prevents you from holding the hinged position.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.