Exercise guide · Triceps

Dumbbell Triceps Kickbacks

Dumbbell triceps kickbacks isolate the triceps with your upper arm held parallel to the floor. Support yourself on a bench and extend the elbow until the arm is straight behind you.

Targets: Triceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Triceps Kickbacks

Place one knee and the same-side hand on a flat bench. Hold a dumbbell in the opposite hand with a neutral grip.
Row the dumbbell up so your upper arm is parallel to the floor and elbow bent at about 90 degrees. Keep your back flat and core braced.
Keep the upper arm locked in place—only the forearm moves. Extend the elbow until the arm is straight behind you.
Squeeze at full extension, then bend the elbow back to 90 degrees under control. Complete all reps on one side before switching.

Form cues

Upper arm stays parallel to the floor
Move only at the elbow
Keep back flat, no torso swing
Extend fully without hiking the shoulder

Common mistakes

Swinging the dumbbell with momentum from the torso
Letting the upper arm drop below parallel
Not reaching full extension at the top
Using too heavy a weight and losing arm position

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Use a moderate weight you can control through the full range. Keep tall posture to protect your lower back.

Alternatives

Similar triceps exercises

See all triceps exercises · Browse the full exercise library