Dumbbell Triceps Kickback
What Is the Dumbbell Triceps Kickback?
Dumbbell Triceps Kickback is an isolation exercise that primarily targets the triceps and also engages the rear shoulders and the lower back, which holds the bent-over position. It is a beginner-level movement performed standing, hinged forward at the hips, with a dumbbell in each hand: both elbows straighten at the same time to press the weights back behind the body while the upper arms stay pinned alongside the torso.
The kickback is a finishing exercise rather than a main lift. It usually comes after heavier pressing such as close-grip presses or dips, or after an overhead extension, in sets of moderate to high reps with light dumbbells. Its resistance is lightest when the elbow is bent and the forearm hangs straight down, and heaviest at full extension, when the forearm reaches back toward horizontal. That makes the squeeze at lockout the point of the exercise and is why a weight that is too heavy turns the rep into a swing.
All three heads of the triceps straighten the elbow. Because the shoulder sits in extension, with the upper arm held back along the torso, the long head works in a shortened position here, the opposite of a Dumbbell Overhead Triceps Extension, which loads it on a stretch. The two pair well across a program for complete triceps work.
This two-arm standing version differs from the Dumbbell Single-Arm Triceps Kickback, where a hand and knee rest on a bench. With nothing to lean on, the lower back and hamstrings hold the hinge for the whole set, and both arms train at once, which saves time but leaves no free hand to brace with. Lifters with a sensitive lower back, or who cannot yet hold a flat-backed hinge, should start with the bench-supported single-arm version and practice the hip hinge with a light Dumbbell Romanian Deadlift. A Band Triceps Kickback uses the same pattern with a band in place of the dumbbells.
Muscles Worked
- Triceps Brachii (Long Head)
- Primary
- Deltoid
- Medium
- Erector Spinae
- Medium
- Teres Major
- Low
Instructions
- Stand with your feet about hip-width apart, holding a dumbbell in each hand with your palms facing your body.
- Soften your knees and hinge forward at the hips until your torso is well inclined toward the floor, keeping your back flat and your neck in line with your spine.
- Brace your abdomen and draw your shoulder blades slightly back.
- Raise your upper arms so they sit alongside your torso, with your elbows bent about 90 degrees and the dumbbells hanging below your elbows.
- Keeping your upper arms still, straighten both elbows to press the dumbbells back until your arms are straight and in line with your torso.
- Squeeze your triceps for a moment at full extension without snapping your elbows.
- Bend your elbows slowly to return the dumbbells to the start, keeping your upper arms in place.
- Hold the same hinge and flat back for every rep, then stand up by driving your hips forward when the set is done.
Common Mistakes
Letting the upper arms drop
When the elbows sag toward the floor the forearms swing more than they extend, so keep the upper arms pinned alongside the torso for the whole set.
Swinging the dumbbells
Using the shoulders and momentum to fling the weights back takes the work off the triceps, so extend the elbows slowly and lower under control.
Going too heavy
The movement is hardest at lockout, and a weight you cannot fully straighten your arms with forces you to cheat with your shoulders and back.
Stopping short of full extension
The squeeze at a straight arm is where the dumbbells load the triceps most, so a half rep skips the most useful part of the exercise.
Rounding the lower back
With no bench to lean on, a rounded spine puts the hinge on the lower back, so brace, keep the chest open and hinge only as far as you can stay flat.
Bobbing the torso
Raising and lowering the chest with each rep turns the lift into a rocking motion, so hold the torso still and let only the forearms move.
Injuries
Dumbbell Triceps Kickback is a low risk exercise when performed with proper technique. The dumbbells are light and the elbow moves through an easy range, so most problems come from too much weight, which leads to swinging, snapping the elbows into lockout, or letting the back round to help the weights up.
The main strain points are the elbows and the lower back. Jerking the forearms into full extension can irritate the back of the elbow, so straighten the arms under control and stop just as they reach a straight line. Because nothing supports the torso, the lower back holds the hinge for the entire set, and rounding the spine or letting the torso rise and fall with each rep shifts load onto it. Brace the abdomen, keep a slight bend in the knees, and hinge only as far as you can hold a flat back.
If holding the bent-over position bothers your lower back, switch to the Dumbbell Single-Arm Triceps Kickback, where a bench takes the weight of the torso, or train the triceps upright with a Cable Triceps Pushdown (Rope). To progress, add a pause at lockout or a slower lowering phase before adding weight.
Stop if you feel sharp pain at the elbow or shoulder, or pain in the lower back rather than muscular effort. Elbow pain that persists after training is a reason to reduce load and see a qualified professional before continuing.
Other Names for the Dumbbell Triceps Kickback
The Dumbbell Triceps Kickback is also known as:
- Standing Two-Arm Dumbbell Kickback
Frequently Asked Questions
- Q: Are triceps kickbacks a good triceps exercise?
Yes, as a finishing exercise, as long as the arms reach full extension with control. The load peaks at lockout, so it suits light dumbbells and moderate to high reps after heavier pressing work rather than replacing it.
- Q: Should I do kickbacks with both arms or one at a time?
Both work the triceps the same way. The two-arm standing version is quicker and also trains your lower back to hold the hinge, while the Dumbbell Single-Arm Triceps Kickback lets a bench support your torso, which suits beginners and anyone whose back tires before their arms.
- Q: How heavy should the dumbbells be?
Lighter than most people expect. Choose a weight you can straighten your arms with fully and hold for a moment at lockout for 10 to 15 controlled reps, since the end of the movement is the hardest part.
- Q: My lower back gets tired before my triceps. What should I do?
Raise your torso slightly, bend your knees a little more and brace before each set. If that is not enough, use a bench-supported single-arm kickback or a Band Triceps Pushdown, which train the triceps without holding a hinge.