Tricep kickbacks

Image of how to do tricep kickbacks


Type: Strength

Main Muscle Worked: Triceps

Equipment: Dumbbell

Level: Beginner

What are Tricep Kickbacks?

The Tricep kickbacks are one of the,if not the best tricep exercises with dumbbells that you can do.

The triceps kickback works almost entirely on your triceps which actually make up about two-thirds of your upper arm. Many people who go to the gym concentrate on biceps because of aesthetics, but recognizing the percentage of how much triceps take up more real estate on your arms than biceps, and should not be neglected if you’re looking for arms that will really stand out.

Triceps kickbacks are probably one of the most common exercises you’ll see both men and women doing at the gym because they can sculpt your arms and deliver amazing results as long as you do them correctly.

If you need a dumbbell one can be purchased here: Dumbbells

Muscles Worked in Tricep Kickbacks

Tricep Kickbacks muscles worked

primary: Triceps
secondary: Rear deltoid (shoulder)

Benefits of Tricep Kickbacks

Strengthens Upper Back

While you work your tricep kickback, the upper back muscles are engaged the whole time. You want to avoid scrunching and overuse of the tops of the shoulders, so by engaging your upper back muscles you will have better form during performance of your tricep kickback.

Strengthens Shoulders

Tricep kickback targets the tricep muscle directly, but indirectly your shoulder is also being engaged. Keeping the dumbbells lifted and in place works your shoulder muscles as well as your entire arm.

Strengthens Triceps

Tricep kickback is a great upper body exercise, Using a light to medium weight pair of dumbbells, the triceps get stronger as they work to press and pull the dumbbells in and out. This pushing and pulling motion is a great way to tone up your triceps.

How to do Tricep Kickbacks

If you need a bench which can be flat and in an incline or decline postion one can be purchased here: Benches

Tricep Kickbacks

  1. 1. Stand holding a pair of dumbbells in front of your shoulders (palms facing inward) with your elbows bent and at your sides.
  2. 2. Step one foot back, and bend your knees slightly. Hinge forward at your hips so that your chest is almost parallel to the floor. This is the starting position.
  3. 3. Keeping your back flat, core engaged, and upper arms firmly at your sides, straighten your elbows, pushing the weights back as you fully extend your forearms behind you.
  4. 4. Bring the dumbbells back to the starting position.

Repeat for desired reps and alternate your forward leg with each set.

If you need a dumbbell one can be purchased here: Dumbbells

Mistakes commonly made in the tricep kickback


When performing the tricep kickback do not use your momentum to lift the weights as this actually reduces the effectiveness of the exercise. Quickly moving the weights allows momentum to reduce the tension within the muscles, especially at the top of the lift which reduces how much your muscles end up working in the exercise.

Too Heavy Weights

The tricep kickback is an exercise where you should never lift weights that would cause you to fail at the end of a set and prevent you from doing the last few reps, this can stress the joints and sometimes even lead to injury.

Bent Back

It is important that when performing the tricep kickback that you should keep your back straight and brace your abs throughout the exercise instead of performing with a rounded back and careless abs.

Safety when performing tricep kickbacks

Use caution when doing this move if you have elbow or lower-back problems, You should talk to your doctor or physical therapist to find out whether this exercise is appropriate. If you feel any pain during the exercise, slowly lower the weights and end the exercise.

Variations of Tricep Kickbacks

Double arm tricep kick-backs

Standing Tricep Kickbacks

It’s best to lighten the weight a little bit for the two-arm version of the kick-back.

    1. 1. Start with feet hip distance apart, engage abdominals, and sit back into a slight squat with arms bent at 90- degree angles, and dumbbells on the sides of the chest.
    2. 2. Press dumbbells back past hips hugging the side body while working your triceps and return the arms back to 90- degrees with control.

Repeat for desired reps.

Write below in the comments your opinion on the tricep kickback, if it works for you and any questions you might have.

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