tricepsbeginnerReviewed by Rohan Varma, CSCS
Dumbbell Triceps Kickback
Unilateral tricep contraction at absolute full extension against gravity.
Recommended Sets3 Sets
Rep Range12–15 Reps
Rest Period45s Rest
Equipmentdumbbell
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Dumbbell Triceps Kickback
Hinge forward with one knee on bench or in athletic stance. Pin upper arm parallel to torso, bend elbow 90 degrees.
- Primary Muscle: TRICEPS
- Secondary Synergists: Pure Isolation
- Rest Interval: 45 seconds between sets
Dumbbell Triceps Kickback Anatomy Activation
Primary motor unit recruitment for triceps with secondary synergist stabilizers.
Primary (triceps)
Anterior (Front View)
Secondary / Stabilizer ViewPosterior (Back View)
● Primary Target ViewAnatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: triceps
Step-by-Step Execution Guide
1
Hinge forward with one knee on bench or in athletic stance.
2
Pin upper arm parallel to torso, bend elbow 90 degrees.
3
Extend arm straight back, squeezing tricep hard at top.
4
Return to 90 degrees and repeat.
Common Mistakes & Form Fixes
Dropping elbow down during extension.
Swinging weight.
Biomechanical Safety & Injury Warning
Use light weight for pure peak contraction.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards