Dumbbell Triceps Kickback

Primary: Triceps Brachii

Secondary: Shoulder Girdle and Core Stabilizing Muscles

1. Get into the starting position. Hold a dumbbell in one hand, slightly bend your knees, and lean your torso forward while keeping your back straight. You can place your free hand on a bench for support.
2. Stabilize your upper arm. Raise your elbow to approximately torso level and bend your arm at about a 90-degree angle. Keep your upper arm stationary.
3. Perform the extension. Exhale as you smoothly straighten your elbow, moving the dumbbell backward and contracting your triceps.
4. Return to the starting position. Inhale as you slowly bend your elbow, maintaining control of the dumbbell.
5. Repeat the movement. Perform the exercise without jerking or swinging your torso. Then repeat with the other arm.

Mistake 1: Swinging your upper arm during the movement.

How to Fix: Keep your upper arm stable and close to your torso. Focus on extending your elbow without moving your shoulder.

Mistake 2: Using momentum to lift the dumbbell.

How to Fix: Avoid swinging your torso or jerking the weight backward. Use a manageable weight and perform each repetition slowly and with control.

1. Bent-Over Dumbbell Triceps Kickbacks (Both Arms) — Allow you to train both triceps simultaneously.
2. Bench-Supported Dumbbell Triceps Kickbacks — Help stabilize your torso and maintain better control throughout the movement.
3. Rope Triceps Pushdowns — An alternative triceps exercise performed using a cable machine.

Sets

3

Reps

10–15 per arm

Rest Between Sets

60–90 seconds