Dumbbells · Isolation
Dumbbell triceps kickback
Dumbbell triceps kickback mainly works your triceps. It also helps your rear shoulders.
Step by step
- Hinge forward, back flat, upper arms along your torso.
- Straighten your elbows, pushing the weights back.
- Squeeze, then bend slowly to 90 degrees.
What you should feel
A tight burn at the back of your arms at the top. Your lower back and shoulders should not strain.
Common mistake
Swinging the weights with your upper arms dropping; use lighter dumbbells and keep your upper arms high.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Triceps pushdownTriceps
Skull crusherTriceps
DipsTriceps, Chest
Bench dip (chair)Triceps
Rope pushdownTricepsQuestions
What muscles does the dumbbell triceps kickback work?
Dumbbell triceps kickback mainly works your triceps. It also helps your rear shoulders.
Can I do the dumbbell triceps kickback at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell triceps kickback?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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