Dumbbell Triceps Kickback

Dumbbell Triceps Kickback is a resistance exercise – posterior triceps extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Triceps brachii

Secondary muscles

Posterior deltoid, Anconeus, Erector spinae, Forearm muscles

Exercise type

Resistance exercise – posterior triceps extension

Exercise technique

1. Support

   Place your free hand on a bench and establish a balanced foot position.

2. Trunk

   Hinge forward at your hips with your back natural and head aligned with your torso.

3. Upper arm

   Draw your working elbow back and keep your upper arm aligned with your torso.

4. Forearm start

   Begin with your elbow at roughly a right angle and the dumbbell below it.

5. Extend backward

   Exhale and move the dumbbell backward by extending only your elbow.

6. Contract

   Pause briefly with the arm extended behind you; do not swing your shoulder farther back.

7. Return

   Keep your upper arm still while slowly bending your forearm downward, then repeat.

Key technique points

• Keep your upper arm level with your torso.
• Keep your elbow in one place.
• Keep your wrist straight.
• Do not swing from the shoulder.
• Contract briefly at the back.
• Maintain your torso angle.

Common mistakes

Dropping the elbow

Do not lower your upper arm; preserve the triceps load against gravity during backward extension.

Swinging from the shoulder

Do not throw your whole arm backward to lift the dumbbell; use only the forearm’s arc around the elbow.

Raising the torso

Do not lift your chest every repetition; keep the hip hinge and supporting hand stable.

Bending the wrist

Do not curl your hand upward to hold the dumbbell higher behind you; align wrist and forearm.

Bending too far

Do not pull the dumbbell toward your shoulder and move the elbow forward; reverse when the forearm approaches vertical, with the upper arm fixed.

Excessive load

If you cannot pause with your arm extended behind you, choose a lighter dumbbell that allows full controlled extension.

Frequently asked questions

Dumbbell Triceps Kickback: why is “Dropping the elbow” a mistake?

Do not lower your upper arm; preserve the triceps load against gravity during backward extension.

Dumbbell Triceps Kickback: why is “Swinging from the shoulder” a mistake?

Do not throw your whole arm backward to lift the dumbbell; use only the forearm’s arc around the elbow.

Dumbbell Triceps Kickback: why is “Raising the torso” a mistake?

Do not lift your chest every repetition; keep the hip hinge and supporting hand stable.

Dumbbell Triceps Kickback: why is “Bending the wrist” a mistake?

Do not curl your hand upward to hold the dumbbell higher behind you; align wrist and forearm.

Dumbbell Triceps Kickback: why is “Bending too far” a mistake?

Do not pull the dumbbell toward your shoulder and move the elbow forward; reverse when the forearm approaches vertical, with the upper arm fixed.

Dumbbell Triceps Kickback: why is “Excessive load” a mistake?

If you cannot pause with your arm extended behind you, choose a lighter dumbbell that allows full controlled extension.

What should I focus on when doing Dumbbell Triceps Kickback?

Keep your upper arm level with your torso. Keep your elbow in one place. Keep your wrist straight. Do not swing from the shoulder. Contract briefly at the back. Maintain your torso angle.

Related exercises

• Band Triceps Pushdown
• Overhead Cable Triceps Extension
• Chest Dip
• Decline Push-up
• Dumbbell Overhead Triceps Extension
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.