Tricep Kickback
DumbbellStrength
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The Tricep Kickback is a dumbbell isolation exercise that extends the elbow while keeping the upper arm stationary, typically performed one arm at a time in a hinged, bent-over position. Its primary purpose is to build triceps strength and definition by isolating the muscle at full extension. It benefits beginners to intermediate trainees seeking targeted arm development and requires a dumbbell and a bench or similar support for the non-working hand.
How to Perform Tricep Kickback
- 1Hold a dumbbell in one hand and place the opposite hand and knee on a flat bench for support, keeping your back flat and roughly parallel to the floor.
- 2Bend your working elbow to 90 degrees, positioning your upper arm parallel to the floor and tucked close to your side, dumbbell hanging down.
- 3Engage your core and keep your neck neutral, looking slightly ahead rather than down.
- 4Extend the dumbbell straight back by straightening your elbow, squeezing your tricep at the top while keeping your upper arm stationary.
- 5Exhale as you extend; inhale as you slowly bend the elbow to return the dumbbell to the starting position.
- 6Complete reps on one arm, then switch sides and repeat.
- 7Key form tips: Avoid swinging the dumbbell or using momentum — keep your upper arm fixed throughout. Maintain a neutral spine to prevent lower back strain. Common mistake: letting the elbow drop or flare out during the extension.