Arms · Elbow extension
Triceps Kickback
The triceps kickback is an isolation exercise where you hinge forward, tuck your upper arm against your side and straighten your elbow behind you. It trains all three heads of the triceps with a strong peak contraction at lockout, but needs a light weight and strict form, which can be done with a cable, dumbbell or band.
Also known as: Cable triceps kickback, Triceps kick-back, Bent-over triceps kickback
- Muscle group
- Arms
- Movement pattern
- Elbow extension
- Type
- Isolation
- Equipment
- Cable machine or dumbbell
- Difficulty
- Beginner
What muscles does the triceps kickback work?
Primary movers
- Triceps brachii
Assisting muscles
- Posterior deltoid
- Rhomboids
- Erector spinae
With the upper arm held parallel to the floor and behind you, the triceps are fully shortened at lockout. That gives a strong peak contraction, which is where the kickback is useful.
The resistance is lightest at the start and heaviest at the top when using a dumbbell, because gravity pulls straight down. A cable gives constant tension, so it works the triceps more evenly.
The rear delts and back muscles hold your upper arm in position, and the erector spinae keep your torso in the hinge.
Because the arm is in a weak mechanical position, you will use much less weight than for pushdowns or extensions. Strict form matters more than load.
How to do the triceps kickback
Setup
- 1
Hold a cable handle or dumbbell and hinge forward at the hips until your torso is nearly parallel to the floor.
- 2
Tuck your working elbow to your side with the upper arm parallel to the floor.
- 3
Bend your elbow to 90 degrees.
- 4
Brace your core and keep your back flat.
Execution
- 1
Straighten your elbow, pushing the weight back and slightly up.
- 2
Squeeze your triceps at full extension.
- 3
Hold for a second.
- 4
Return slowly to 90 degrees.
- 5
Keep your upper arm fixed.
- 6
Complete all reps before switching arms.
Common triceps kickback mistakes
Swinging the upper arm
Letting the elbow drop and swing turns it into a momentum move.
The fix: Keep your upper arm glued to your side and parallel to the floor.
Too heavy
Heavy weights make the back and shoulders do the work.
The fix: Choose a light weight you can lock out with control.
Rounding the back
A rounded hinge strains the lower back.
The fix: Brace your core and keep your spine long.
Skipping the lockout
Stopping short of full extension loses the peak contraction.
The fix: Straighten fully and squeeze.
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 | 12 per arm | Light | 60 s |
Use it as a finisher after your presses and extensions, as a standalone kickback is rarely enough for triceps size. Choose a cable if you can, since it keeps tension through the range.
Running the 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 PlayTriceps Kickback variations and alternatives
Dumbbell Triceps Kickback
AlternativeA bench-supported single-arm version.
Cable Triceps Pushdown
AlternativeA heavier cable exercise for the triceps.
Overhead Cable Triceps Extension
AlternativeStretches the long head overhead.
Skullcrusher
HarderA heavier free-weight extension.
Dumbbell Overhead Tricep Extension
AlternativeA dumbbell extension for the long head.
Frequently asked questions
Are triceps kickbacks effective?
They give a strong contraction at lockout but use light weight. They work as a finisher, not as a main triceps builder.
Cable or dumbbell kickbacks?
Cables keep tension through the range. Dumbbells are easier to find but get easier near the start. Both work.
How heavy should kickbacks be?
Light. If you swing or cannot lock out, reduce the weight.
Which head do kickbacks work?
All three heads, with the long head benefiting from the arm being behind the body.
Why do I feel it in my shoulder?
Because the shoulder holds your upper arm in place. That is normal, but a fixed arm reduces the strain.
Hercules tracks every triceps kickback you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play