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Triceps · Beginner

Dumbbell Triceps Kickback

Hip-hinged dumbbell triceps extension with peak tension near full lockout.

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Dumbbell Triceps Kickback demonstration

Exercise overview

Training details

TricepsShoulders

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold a dumbbell in one hand and hinge forward with a flat back.
  2. 02Keep your upper arm close to your side and your elbow bent.
  3. 03Extend your elbow to move the dumbbell backward until your arm is almost straight.
  4. 04Squeeze the triceps briefly without swinging your shoulder.
  5. 05Lower the dumbbell slowly and complete the set before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Tricep BirdDogHarder progressionDumbbell Tricep Kick Back PlankRelated variationDumbbell Quadruped Triceps ExtensionHarder progressionDumbbell Row to KickbackRelated variationDumbbell Seated Bent Over Alternate KickbackRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Bent-Over RowComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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