Arms · Isolation

Dumbbell Triceps Kickback

A triceps isolation exercise extending the arm backward from a bent-over position using a dumbbell. It loads the triceps hardest at full contraction, the opposite end of the range from overhead extensions, which makes the two a complete pair. Light weight, a fixed upper arm, and a paused squeeze at lockout are what make it work.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Dumbbell Isolation Push
dumbbell-triceps-kickback-poster
  • Level Beginner
  • Equipment Dumbbell
  • Primary Muscles Triceps
  • Movement Isolation Push

Demonstration

Watch the Form Demo

Technique

How to Do the Dumbbell Triceps Kickback

  1. Hold a dumbbell in one hand and hinge forward until your torso is near parallel with the floor.
  2. Support yourself with the free hand on a bench or your thigh.
  3. Pin the working upper arm against your side, parallel with the floor.
  4. Extend at the elbow until the arm is completely straight behind you.
  5. Hold the lockout for a full second, squeezing the triceps.
  6. Lower the forearm under control and finish the set before switching arms.

Anatomy

Muscles Worked

arms
Primary muscles
Triceps

Do This

Form Cues

  • Hinge forward and pin the upper arm against your side.
  • Extend at the elbow only, and hold the lockout for a beat.
  • Keep the torso still throughout.
  • Get the upper arm parallel to the floor and keep it welded there. Every degree it drops makes the exercise easier and worse.

Avoid This

Common Mistakes

  • Swinging the upper arm to help the weight back.
  • Standing too upright so the movement has no resistance at lockout.
  • Going heavy on a movement that only works light.
  • Cutting the lockout pause. Without the squeeze at the top there is very little reason to do this exercise.

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