Arms · Elbow extension
Dumbbell Triceps Kickback
The dumbbell triceps kickback is a single-arm triceps exercise where you support yourself with one knee and hand on a bench, hold a dumbbell with your upper arm parallel to the floor and straighten the elbow behind you. Bracing on the bench takes the lower back out of it so the triceps can be isolated.
Also known as: Single arm dumbbell kickback, Bench-supported triceps kickback, DB tricep kickback
- Muscle group
- Arms
- Movement pattern
- Elbow extension
- Type
- Isolation
- Equipment
- Dumbbell, Bench
- Difficulty
- Beginner
What muscles does the dumbbell triceps kickback work?
Primary movers
- Triceps brachii
Assisting muscles
- Posterior deltoid
- Rhomboids
- Trapezius (middle)
The triceps straighten the elbow against the pull of gravity on the dumbbell. The load is greatest when the forearm is horizontal, so the final part of the rep is the hardest.
Bracing one hand and knee on a bench keeps your torso flat and steady. That reduces the lower-back demand of a free-standing hinge and lets you focus on the arm.
The rear delts and mid-back hold the upper arm in position behind you, so they work isometrically throughout the set.
Dumbbells make this a light exercise. A small weight and a long pause at lockout is more effective than a heavy swing.
How to do the dumbbell triceps kickback
Setup
- 1
Place one knee and the same-side hand on a flat bench.
- 2
Hold a dumbbell in your other hand and bring your upper arm parallel to the floor.
- 3
Bend your elbow to 90 degrees so the dumbbell hangs down.
- 4
Keep your back flat and your head neutral.
Execution
- 1
Straighten your elbow, pushing the dumbbell back until your arm is straight.
- 2
Squeeze your triceps hard at the top.
- 3
Hold for a second.
- 4
Lower the dumbbell slowly to the start.
- 5
Keep your upper arm still.
- 6
Finish all reps, then switch sides.
Common dumbbell triceps kickback mistakes
Letting the upper arm drop
The elbow sags and the exercise loses tension.
The fix: Keep your upper arm parallel to the floor throughout.
Using momentum
Swinging the dumbbell back reduces triceps work.
The fix: Use a lighter weight and move slowly.
Rounding the back
A collapsed spine moves the work away from the triceps.
The fix: Keep your back flat and brace your abs.
Short range
Not locking out misses the peak contraction.
The fix: Straighten your elbow fully on every rep.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 12–15 per arm | Light, 1–2 RIR | 60 s |
| Finisher | 2 | 15–20 per arm | Very light | 45 s |
| Beginner | 2 | 10–12 per arm | Light | 60 s |
A good finisher after heavier triceps work. Aim for a one-second pause at lockout and start with your weaker arm. If you want to load triceps heavily, add pushdowns or skullcrushers.
Running the dumbbell triceps kickback in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Triceps Kickback variations and alternatives
Triceps Kickback
AlternativeThe general kickback, usually done with a cable.
Dumbbell Overhead Tricep Extension
AlternativeStretches the long head overhead.
Cable Triceps Pushdown
AlternativeA heavier cable isolation exercise.
Skullcrusher
HarderA free-weight extension with a bar.
Seated Dumbbell Triceps Extension
AlternativeA two-handed overhead extension.
Frequently asked questions
How heavy should dumbbell kickbacks be?
Very light, often 3 to 10 kg. If your upper arm moves, the weight is too heavy.
Why use a bench?
It supports your torso and takes the lower back out of the movement, so you can focus on the arm.
Are dumbbell kickbacks worth it?
They are a finisher for the lockout. They do not replace heavier triceps exercises.
Which head do they work?
All three. With the arm behind you the long head is in a shortened position, so you get a peak contraction rather than a stretch.
Can I do them standing?
Yes, hinged over with one hand on a bench or rack, but bench support is steadier.
Hercules tracks every dumbbell triceps kickback you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play