Primary
Triceps
Secondary
Rear Deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
See how Tricep Kickback could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Tricep kickbacks isolate your triceps by extending your elbow against resistance while your upper arm is held parallel to the floor. The exercise is lightweight-friendly and emphasizes peak contraction at full extension. While often dismissed as a beginner exercise, kickbacks provide unique tension at the fully shortened position that other tricep exercises miss.
When to use it
Use as a finisher or isolation exercise in arm workouts.
Who it's for
All levels. Good for isolation and mind-muscle connection.
Your upper arm must stay completely stationary throughout—parallel to the floor with elbow pointing behind you. Only your forearm should move. If your upper arm drops or swings, you are using too much weight. Focus on squeezing hard at full extension.
Also targets: Shoulders
Want Ely to consider Tricep Kickback for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Bend forward at hips, one hand on bench for support.
Hold dumbbell with arm at 90 degrees, upper arm parallel to floor.
Extend elbow to kick weight back until arm is straight.
Squeeze tricep at full extension.
Lower slowly back to 90 degrees.
Complete reps then switch arms.
Keep upper arm perfectly still.
Focus on the squeeze at extension.
Use lighter weight for proper form.
Use kickbacks as a finishing exercise after heavier tricep work like pushdowns or skull crushers. The light loading and peak contraction emphasis make them ideal for high-rep metabolic work (15-20 reps). They also work well for muscle activation during warm-ups.
Swinging the weight - use control.
Bouncing or using momentum during the Tricep Kickback makes the movement harder to control and can shift work away from your Triceps (lateral head emphasis). Use a load you can move smoothly through the intended range.
Dropping upper arm - maintain position.
During any pressing movement like the Tricep Kickback, this mistake reduces how effectively your Triceps (lateral head emphasis) can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps (lateral head emphasis) driving the movement, something is off.
Using too heavy weight.
Loading more weight than you can control on the Tricep Kickback often creates compensations that shift work away from your Triceps (lateral head emphasis). Reduce the load until each rep follows the intended path.
All levels. Good for isolation and mind-muscle connection.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per arm. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Tricep Kickback could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Tricep Kickback
The Tricep Kickback primarily targets the Triceps (lateral head emphasis), making it an effective exercise for triceps development. Secondary muscles worked during the Tricep Kickback include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Rear deltoid, Core.
Our library labels Tricep Kickback as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Tricep Kickback. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Tricep Kickback is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Tricep Kickback include: Cable Kickback, Rope Pushdown, Overhead Tricep Extension. These exercises target similar muscle groups as the Tricep Kickback and can be used as substitutes based on your equipment availability, gym setup, or training preferences.