How to Do Tricep Dumbbell Kickbacks: Form & Guide
Master the tricep dumbbell kickback with our expert guide. Learn the proper form, avoid common mistakes, and build stronger, more defined arms.
How to Perform
- Hold a dumbbell in one hand and place your opposite hand and knee on a flat bench for stability.
- Hinge at the hips until your torso is nearly parallel to the floor and pull your elbow up so your upper arm is tucked against your side.
- Exhale and extend your arm backward by straightening the elbow until the entire arm is parallel to the ground.
- Squeeze the tricep at the top of the movement for one second while keeping your shoulder stationary.
- Inhale and slowly lower the dumbbell back to the starting position by hinging only at the elbow.
- Complete the set on one side before switching to the other arm.
Common Mistakes
- Swinging the weight using momentum instead of controlled muscle contraction
- Allowing the elbow to drop toward the floor during the repetition
- Rounding the lower back instead of maintaining a neutral spine
- Using a weight that is too heavy to allow for a full squeeze at the top
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Rear Deltoids
- Core
- Latissimus Dorsi
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms