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Dumbbell · Triceps

Tricep Kickback: A Small-Range Exercise That Rewards Patience

The kickback's usefulness lives entirely in the last few degrees of extension — rush that part and you're just swinging a dumbbell.

· 2 min read

Tricep Kickback demonstration

The tricep kickback has a short, specific range where the triceps actually work hardest — the final lockout — which means the exercise lives or dies on control, not on how much weight is on the dumbbell.

How to do it

  1. 1Hinge forward at the hips — torso close to parallel with the floor, back flat, supporting yourself with your free hand if needed.
  2. 2Set your upper arm parallel to the floor — elbow bent to 90°, held close to your side.
  3. 3Extend your forearm back — straighten your arm by moving only your forearm, keeping your upper arm still.
  4. 4Squeeze at full extension — pause briefly with your arm fully straight, feeling the contraction in your triceps.
  5. 5Return under control — bend your elbow back to 90° without letting your upper arm drop.

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Sets and reps

3 sets of 12–15 reps per arm with a light weight — this exercise is about control through a short range, not moving a heavy load.

Common mistakes

  • Swinging the weight. Using momentum from your shoulder to move the dumbbell skips the part of the range that actually trains the triceps. Slow down and use less weight.
  • Dropping the upper arm. Letting your upper arm fall below parallel as the set gets hard changes the exercise into something closer to a row. Keep it fixed and parallel to the floor.
  • Not reaching full extension. Stopping short of a straight arm skips the peak contraction that makes this exercise worthwhile.

Safety note

Support your working side with your free hand on a bench if your lower back struggles to hold the hinged position for the whole set.

This is a finishing exercise, not a mass-builder. Go light, move slow, and let the last few degrees of the rep do the work.

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