Overview

The dumbbell triceps kickback is a clean, controlled movement that isolates the triceps by extending the elbow against resistance. It especially emphasizes the long head of the triceps due to the hinged-over position. The unilateral nature helps address imbalances and develops arm definition and strength. 

Instructions

1. Setup: Optionally place one hand and same-side knee on a bench for support. Otherwise, stand with feet hip-width apart, knees slightly bent. Hinge forward at your hips until your torso is nearly parallel to the floor. Keep your back flat and core engaged. 

2. Hold a dumbbell in the working hand with a neutral grip (palm facing in), upper arm parallel to your torso and elbow bent at ~90°. 

3. Movement: Exhale and extend the dumbbell backward by straightening your elbow until fully extended, squeezing the triceps at full contraction. 

4. Inhale and return the dumbbell under control to the starting bent position. Only the forearm moves; keep the upper arm stationary. 

5. Repeat for the desired reps, then switch arms. 

Tips for Proper Form

• Keep your torso stable and core tight: Avoid rounding the back or hinging too much—spinal neutrality is key. 

• Elbows remain fixed by your side: Prevent shoulder involvement and maintain focus on the triceps. 

• No swinging or momentum: Control both upward and downward movement to maximize muscle tension and safety. 

• Keep head aligned with the spine: Avoid looking up or down—neutral neck alignment helps reduce strain. 

• Select lighter weights to prioritize form: Strong contraction with proper technique beats lifting heavier with poor control. 

Optional Form Cue

“Drive the forearm straight back like you’re pushing past a wall — keep your torso still, core tight, and squeeze at full extension.”

This mental cue reinforces targeted triceps engagement, minimizes cheating via momentum, and strengthens core activation.