Dumbbell Tricep Kickback

Target muscles

The triceps brachii drives elbow extension. The posterior deltoid stabilizes the upper arm in the parallel position. The forearms grip the dumbbell. The trunk braces against the hinged position. As tricep isolation goes, the kickback's appeal is the contraction at the top — full elbow extension with the dumbbell pulled straight back behind the body.

How to perform

Setup

Hinge forward at the hips with a flat back, holding a dumbbell in one hand. Pin the upper arm parallel to the floor — elbow at 90 degrees, forearm hanging down. The other hand can rest on a knee or bench for support.

Execution

Extend the elbow to push the dumbbell straight back until the arm is fully extended behind you. Squeeze the tricep at peak contraction for a one-second hold. Bend the elbow under control back to the starting position. The upper arm doesn't move — only the forearm rotates around the elbow joint.

Common mistakes

• Letting the upper arm drop. Pin it horizontal.
• Going too heavy. The tricep works through a small lever.
• Swinging the dumbbell back. Extend with control.
• Skipping the peak contraction.
• Torso swinging.

Progressions and regressions

Regress to lighter loads until the pattern is automatic. To progress, work pause kickbacks (3-second hold at full extension), or chain with overhead extensions for combined tricep work.

Programming notes

Tricep accessory after the main pressing. 3 sets of 10-15 reps per side, twice a week.