Tricep Kickback
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Log this exerciseMuscles
Technique
Hinge forward with a dumbbell in one hand, upper arm parallel to the floor. Extend your forearm back until your arm is fully straight, squeezing the tricep at the top. Lower the forearm back down. Keep your upper arm stationary throughout.
Steps
- Hold a dumbbell in one hand and hinge forward with a neutral spine.
- Position your upper arm parallel to the floor with your elbow bent.
- Keep your upper arm stationary and extend your forearm backward.
- Straighten your arm fully and squeeze your triceps.
- Lower the dumbbell under control to the starting position.
Common mistakes
- Letting the upper arm drop or swing
- Using torso momentum to lift the dumbbell
- Rounding the back during the hinge
- Lifting the dumbbell beyond controlled elbow extension
Variations
- Bench-supported one-arm dumbbell kickback
- Two-arm dumbbell kickback
- Staggered-stance dumbbell kickback
- Incline-bench chest-supported dumbbell kickback
Related exercises
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Try ForceIndex freeFAQ
What muscles does Tricep Kickback work?
Muscles: Triceps.
What equipment do I need for Tricep Kickback?
Equipment: Dumbbell.
Where can I do Tricep Kickback?
Location: Home, Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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