Triceps exercise

Dumbbell Tricep Kickback

How to do the Dumbbell Tricep Kickback with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Set up for the dumbbell tricep kickback by grabbing a flat bench and sitting a dumbbell on the left-hand side at one end. Position yourself on the left side of the bench with your right knee and right hand resting on the bench. Using a neutral grip, pick up the dumbbell with…
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Illustration showing the Dumbbell Tricep Kickback
Targets

Muscles worked

Triceps muscle Triceps Primary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Tricep Kickback

  1. 1 Set up for the dumbbell tricep kickback by grabbing a flat bench and sitting a dumbbell on the left-hand side at one end.
  2. 2 Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
  3. 3 Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
  4. 4 Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position.
  5. 5 Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
  6. 6 Pause, and then lower the dumbbell back to the starting position.