Tricep Kickback
Primary
Triceps
Secondary
Rear Deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
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An isolation exercise that lets you focus on one muscle group, the Tricep Kickback targets your triceps through a pushing movement pattern. Use as a finisher or isolation exercise in arm workouts.
Everything You Need to Know About the Tricep Kickback
The Tricep Kickback is a good for beginners exercise that targets your Triceps (lateral head emphasis). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a finisher or isolation exercise in arm workouts. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Good for isolation and mind-muscle connection. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Tricep Kickback — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Tricep Kickback?
- 1
Bend forward at hips, one hand on bench for support.
- 2
Hold dumbbell with arm at 90 degrees, upper arm parallel to floor.
- 3
Extend elbow to kick weight back until arm is straight.
- 4
Squeeze tricep at full extension.
- 5
Lower slowly back to 90 degrees.
- 6
Complete reps then switch arms.
What are the best tips for the Tricep Kickback?
Keep upper arm perfectly still.
Focus on the squeeze at extension.
Use lighter weight for proper form.
Common Tricep Kickback mistakes
Swinging the weight - use control.
Bouncing or using momentum during the Tricep Kickback takes work away from your Triceps (lateral head emphasis) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
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 forces compensatory movement patterns that bypass your Triceps (lateral head emphasis). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Tricep Kickback — who it's best for
All levels. Good for isolation and mind-muscle connection.
How to Program the Tricep Kickback
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per arm. Rest 45 seconds.
What are good alternatives to the Tricep Kickback?
Cable Kickback
Rope Pushdown
Overhead Tricep Extension
Other Variations
- Cable Kickback
- Double Arm Kickback
- Bent Over Kickback
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Tricep Kickback — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use light weight.
- Keep upper arm stationary.