Is it better to use heavy or light weights for kickbacks?

Moderate to light weights are generally better because this exercise relies on strict form and isolation. If the weight is too heavy, you will likely use momentum or your shoulder to move the load.

Can I perform this exercise standing without a bench?

Yes, you can perform a standing version by hinging forward at the waist and keeping your knees slightly bent. Ensure your core is tight to protect your lower back from strain.

Where should I feel the burn during the movement?

You should feel the primary tension in the back of your upper arm, specifically near the elbow and the back of the shoulder at full extension.

How to Do Tricep Kickbacks: Form, Benefits, and Tips

Master the tricep kickback with our expert guide. Learn proper form, avoid common mistakes, and build stronger, more defined arms with this isolation move.

How to Perform

Stand with a dumbbell in one hand and place the opposite hand and knee on a flat bench for stability.
Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and your neck neutral.
Pull your upper arm up so your elbow is tucked against your side and aligned with your torso.
Exhale and extend your arm backward by straightening the elbow until the entire arm is parallel to the floor.
Squeeze the tricep at the top of the movement for one second while keeping the shoulder stationary.
Inhale and slowly lower the dumbbell back to the starting position without letting the elbow drop.

Common Mistakes

Using momentum or swinging the weight instead of using a controlled squeeze.
Allowing the elbow to drop toward the floor during the repetition.
Rounding the lower back or failing to maintain a stable hip hinge.

Muscles Worked

Primary movers

Triceps

Stabilizers

Rear Deltoids
Core
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms