Primary
Triceps
Secondary
Rear Deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
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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
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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 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.
All levels. Good for isolation and mind-muscle connection.
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.
MySetPlan places Tricep Kickback inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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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.
Yes, the Tricep Kickback is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Good for isolation and mind-muscle connection. Start with lighter weights to master proper form before progressing.
For the Tricep Kickback, the recommended approach depends on your goals. 3 sets of 12-15 reps per arm. Rest 45 seconds. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Tricep Kickback can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting triceps.
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.