Tricep Kickback

An anatomical illustration of a man performing dumbbell kickback exercise, with the starting position on the left and the finishing position on the right, highlighting the shoulder muscles in red.

Exercise Description

The Triceps Kickback is an isolation exercise that targets the triceps by extending the elbow while the upper arm remains fixed alongside the torso. This movement is particularly effective for developing triceps definition and improving muscle control, especially at full elbow extension. The exercise is commonly performed with dumbbells but can also be done with resistance bands or cables.

Primary Muscles Worked

  • Triceps Brachii (Long Head, Lateral Head, and Medial Head)

Secondary Muscles Worked

  • Anconeus

  • Posterior Deltoids (Stabilization)

  • Forearm Muscles (Grip Stabilization)

  • Core Muscles (Stabilization)

  • Erector Spinae (Lower Back Stabilizers)

How to Perform Correctly

Setup

  1. Hold a dumbbell in one hand and stand with your feet shoulder-width apart.

  2. Hinge forward at the hips until your torso is nearly parallel to the floor.

  3. Keep your back flat and maintain a neutral spine.

  4. Bend your working arm to approximately 90 degrees and keep your elbow close to your side.

  5. Engage your core and keep your neck aligned with your spine.

Movement

  1. Extend your elbow and move the dumbbell backward until your arm is nearly straight.

  2. Keep your upper arm stationary throughout the movement.

  3. Focus on squeezing your triceps at full extension.

  4. Pause briefly at the top position.

  5. Slowly bend your elbow and return the dumbbell to the starting position.

  6. Repeat for the desired number of repetitions before switching arms.

Common Mistakes to Avoid

Moving the Upper Arm

  • Keep the upper arm fixed alongside the torso to maintain tension on the triceps.

Using Excessive Weight

  • Heavy weights often lead to momentum and reduced triceps isolation.

Swinging the Dumbbell

  • Avoid using body movement to assist the lift.

Incomplete Elbow Extension

  • Fully straighten the arm to maximize triceps activation.

Rounding the Back

  • Maintain a neutral spine and proper posture throughout the exercise.

Looking Up Excessively

  • Keep your neck aligned with your spine to avoid strain.

Rushing the Movement

  • Perform each repetition slowly and under control.

Arm Exercises