Dumbbell Triceps Kickback
A bent-over, one-arm dumbbell exercise extending the elbow behind the body to isolate the triceps in a shortened position.
Primary muscles
- Triceps
Secondary muscles
- Rear Delts
- Sets
- 3
- Reps
- 12–15 each side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Place one knee and hand on a bench, hold a dumbbell in the other hand and raise the upper arm in line with the torso, elbow bent at 90 degrees.
Keep the upper arm fixed alongside the torso.
Extend the elbow to move the dumbbell back until the arm is straight.
Squeeze the triceps at full extension.
Lower the dumbbell back to 90 degrees under control.
Breathing: Exhale as you extend, inhale as you return.
Coaching tips
Upper arm stays parallel to the floor
Pause at lockout
Light weight, strict form
Common mistakes
Swinging the dumbbell
Dropping the elbow
Rounding the back
Safety notes
Keep a flat back with support from the bench to avoid straining the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.