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Tricep Dumbbell Kickback

A beginner strength exercise for the triceps, done with a dumbbell.

Tricep Dumbbell Kickback: starting positionTricep Dumbbell Kickback: finishing position
Main muscles
Triceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Tricep Dumbbell Kickback

Questions

What muscles does the Tricep Dumbbell Kickback work?

Mainly the triceps.

Is the Tricep Dumbbell Kickback good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Tricep Dumbbell Kickback?

Good alternatives that train the triceps: Decline Dumbbell Triceps Extension, Dumbbell Tricep Extension -Pronated Grip, One Arm Pronated Dumbbell Triceps Extension or One Arm Supinated Dumbbell Triceps Extension.

How many sets and reps of the Tricep Dumbbell Kickback should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).