Tricep Dumbbell Kickback

Tricep Dumbbell Kickback is a strength – triceps extension in a forward hinge 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: Strength – triceps extension in a forward hinge

Exercise technique

Base
Stand with feet hip-width apart and knees slightly bent.
Hinge
Lean forward while maintaining your natural back line.
Dumbbells
Hold the weights with palms facing your torso.
Arms
Raise your upper arms beside your torso and let your forearms hang down.
Extend
Extend your elbows to move the weights backward.
Top
Pause briefly when your forearms approach alignment with your upper arms.
Lower
Slowly lower your forearms without changing upper-arm height.

Key technique points

Move only at the elbows.
Monitor both elbow heights.
Do not lift your neck upward.
Carry with neutral wrists.
Maintain lower-back bracing.
Exhale as you extend.

Common mistakes

Swinging from the shoulder

Do not turn the kickback into a straight-arm backward swing.

Dropping the elbows

Do not lose upper-arm support during the difficult part of extension.

Bouncing the torso

Do not accelerate the weight by extending your hips.

Taking momentum on descent

Do not swing your forearms forward and bounce into the next extension.

Turning the wrists

Do not imitate the endpoint through hand movement.

Locking the knees

Do not make leg support unnecessarily rigid in the forward hinge.

Frequently asked questions