Strength Training · Bodybuilding
Dumbbell Triceps Kickback
The Dumbbell Triceps Kickback trains the back of your upper arm by straightening your elbow behind you while your free hand supports you on a bench.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand beside a flat bench with a dumbbell in one hand.
- Place your free hand on the bench for support.
- Hinge at your hips until your torso is nearly parallel to the floor.
- Position your working upper arm alongside your torso with your elbow bent about 90 degrees.
- Straighten your working elbow to lift the dumbbell behind you.
- Bend your elbow to return the dumbbell to the starting position.
Form cues
- Keep your wrist straight.
- Keep your shoulder away from your ear.
- Exhale as you straighten your arm.
Common mistakes
- Swinging the upper armKeep your upper arm still so the movement comes from your elbow rather than your shoulder.
- Dropping the weight on the returnTake about two seconds to lower the dumbbell instead of letting it fall.
- Twisting your torsoKeep your chest facing the floor throughout the repetition.
Safety
Excessive weight or snapping your elbow straight can irritate your elbow or shoulder. Losing your supported position as you fatigue can strain your lower back.
- Use a weight you can briefly pause with your arm straight.
- Check that the bench is stable before leaning on it.
- End the set if you cannot maintain your torso position.
- Set the dumbbell down before switching sides.
If you have ongoing elbow, shoulder, or lower-back pain, ask a physiotherapist for advice before doing this exercise.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Start with your weaker arm and match its repetitions on the other side.