Tricep Kickback
Arms
Weight & Reps
Dumbbell
Tricep kickbacks isolate the triceps by extending the arm backward against gravity. Hinge forward, pin your elbow, and extend the dumbbell until your arm is fully straight.
How to Do Tricep Kickback
- Hinge forward with a flat back, supporting yourself on a bench with your free hand
- Pin your upper arm parallel to your torso with elbow bent at 90 degrees
- Extend the dumbbell backward until your arm is completely straight
- Squeeze the tricep hard at full extension for 1 second, then lower with control
Form Cues
- Hinge forward with a flat back, supporting yourself on a bench with your free hand
- Pin your upper arm parallel to your torso with elbow bent at 90 degrees
- Extend the dumbbell backward until your arm is completely straight
- Squeeze the tricep hard at full extension for 1 second, then lower with control
Common Mistakes to Avoid
- Swinging the dumbbell backward using momentum instead of a controlled tricep extension
- Letting the upper arm drop below parallel, which reduces the range of motion
- Not achieving full arm extension at the back — the last few degrees are where peak contraction occurs
Muscles Worked
Primary
Triceps Brachii (Lateral Head)
Triceps Brachii (Medial Head)
Secondary
Triceps Brachii (Long Head)
Rear Deltoid
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the tricep kickback work?
Tricep kickbacks primarily target the lateral and medial heads of the triceps, with the long head contributing less due to the arm position. It's one of the best exercises for targeting the tricep peak contraction.
How much should a beginner tricep kickback?
Beginners typically start with 5-12 lb (2-5.5 kg) dumbbells per hand. Kickbacks are a strict isolation exercise — you'll use much less weight than other tricep exercises.
Tricep kickbacks vs tricep pushdowns — which is better?
Pushdowns allow heavier loading and constant cable tension, while kickbacks provide peak contraction at full extension where gravity resistance is highest. Pushdowns are better for overall tricep development; kickbacks are best as a finishing exercise.
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