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Last updated March 5, 2026
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Triceps
Triceps Kickback (Dumbbell)
Bend over and extend a dumbbell behind you by straightening your elbow, squeezing your triceps at the top.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
tricepstriceps (long)
Secondary
triceps (side)rear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Unilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place your left knee and left hand on a flat bench.
- Hold a dumbbell in your right hand.
- Hinge forward so your torso is parallel to the floor.
- Step 2Starting Position
- Row the dumbbell up so your upper arm is parallel to your torso.
- Bend your elbow to 90 degrees, letting the dumbbell hang straight down.
- Keep your back flat and core engaged.
- Step 3Execution
- Extend your elbow to straighten your arm behind you.
- Keep your upper arm locked in place throughout the movement.
- Squeeze your triceps hard at full lockout.
- Slowly bend your elbow to return to the 90-degree position.
- Avoid swinging the weight or using momentum.
- Complete all reps on one side before switching.