Tricep Kickbacks (Dumbbell)

Muscles Worked

Primary

Triceps

Quick Cues

1

Hinge at the elbow only

2

Extend fully behind you

3

Squeeze at the top

4

Keep upper arm parallel to floor

Equipment Needed

Dumbbells

Place one knee and hand on a bench for support, holding a dumbbell in the other hand.
Bring your upper arm parallel to your torso with elbow bent at 90 degrees.
Extend your arm straight back by straightening your elbow.
Squeeze your tricep at full extension.
Slowly bend your elbow to return to the start.
Complete all reps on one side, then switch.
Repeat for the desired number of repetitions per side.

Common Mistakes

Swinging the arm for momentum

Not extending the elbow fully

Letting the upper arm move during the rep

Pro Tips

Keep your upper arm parallel to the floor throughout

Extend the dumbbell back until your arm is fully straight

Use a lighter weight and focus on squeezing the tricep

Your Progress

Variations

Cable Kickback

Overhead Tricep Extension

Tricep Pushdown