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Triceps

Dumbbell Kickback

Peak contraction on the outer triceps at the lockout - feels like a flex pose.

Complexity · Lowhypertrophybeginner+DumbbellsBench
  • Triceps
  • Triceps - Outer triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Not hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Not hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

1:29· ScottHermanFitness

How To: Tricep Kickback (Dumbbell)

Bottom (extended)

Top (squeezed)

One hand and knee on a bench, free arm tight to ribs with upper arm parallel to the floor. Extend at the elbow until the arm is straight. Pause, return only to ~90°.

Common mistakes

  • Upper arm dropping below parallel - leverage vanishes.
  • Swinging the dumbbell up instead of extending.

Where you should feel it

Peak contraction on the outer triceps at the lockout - feels like a flex pose.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Cable kickback

    Low cable, more constant tension.

    100% on target

    On target

    Same target, minor adjustment.

  • Bent-over double kickback

    Hinged, both arms.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Overhead Triceps Stretch

    Reach one arm overhead and bend the elbow so the hand drops behind the head. Use the other hand to gently press the elbow back. 30s per side.

    TricepsLats

  • Behind-the-back Triceps Stretch

    One arm reaches behind the back from above, the other behind from below. Try to clasp the hands - or use a towel between if you can't. 30s per side.

    Triceps