Dumbbell Tricep Kickback
Technique guide
Set-up
- Place one knee and the same-side hand on a flat bench.
- Hold a dumbbell in the other hand with your upper arm tucked against your side, elbow bent to 90°.
How to do it
- Straighten your arm behind you until it is fully extended.
- Squeeze your triceps briefly.
- Bend your elbow to lower the dumbbell back to the start.
- Complete all reps on one side, then switch.
Coaching cues
- Only your forearm moves.
- Keep your upper arm parallel to the floor.
Common mistakes
- Swinging the weight up with the shoulder.
- Letting the upper arm drop as you tire.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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