Dumbbell Tricep Kickbacks: Benefits, Muscles Worked, and More

Making up two-thirds of the arm’s muscle mass, the triceps brachii are a highly important muscle for just about any type of individual. Although it is often trained in exercises like the bench press or push-up, adding further volume through isolation exercises can only benefit the lifter.

One such isolation exercise is known as the triceps kickback – a highly effective yet surprisingly simple movement most often performed with the use of a dumbbell.

In this article, we will delve into the fundamentals of the dumbbell tricep kickback, how best to take advantage of its benefits, and whether it’s the right exercise for you.

What are Dumbbell Tricep Kickbacks?

Tricep kickbacks are a single-joint isolation exercise involving the weightlifter angling their torso and extending their forearm behind them as they grip a weighted implement. 

This is often done for high volume sets in the pursuit of muscular hypertrophy, and is paired with heavier compound movements that also target the triceps to a similar degree.

Although the tricep kickback is most often performed with the use of a dumbbell, individuals without access to one can also make use of kettlebells, weight plates or even training equipment other than free weights – such as resistance bands and cable machines.

Who Should Do Dumbbell Tricep Kickbacks?

Triceps kickbacks are quite simple, and require little to no advanced training experience. This makes them the ideal triceps isolation tool for novices or lifters seeking significant triceps training volume without the involvement of joints other than the elbow.

However, those with a history of elbow or forearm injuries may wish to first speak to a physician prior to attempting the dumbbell triceps kickback.

How to Do Dumbbell Triceps Kickbacks

Performing a repetition of dumbbell tricep kickbacks is simple.

Bending at the hips so as to angle the torso, the lifter will grip a dumbbell in one hand as they press their upper arm against their sides. The dumbbell should be held in a neutral grip, and the core contracted so as to protect the lower back.

From this leaning stance, the lifter will simply extend their arm behind them, squeezing their triceps as they do so. 

The rest of the arm (above the elbow) should remain entirely stationary against the torso, with only the forearms featuring any large scale movement.

Once the arm is nearly fully extended behind the body, the lifter will simply reverse the motion and return their arm back to its original bent position – thereby completing the repetition.

What Muscles Do Tricep Kickbacks Work?

The dumbbell triceps kickback exercise is an isolation movement, meaning that only a single muscle group is actually contracted in a dynamic manner. As you may guess, this muscle is the triceps brachii. In particular, the lateral head of the muscle group is targeted the most among the three heads.

What are the Benefits of Doing Dumbbell Kickbacks?

Dumbbell tricep kickbacks are performed so as to achieve the following benefits.

Excellent for Building Triceps Mass and Strength

Tricep kickbacks provide an easy method of creating significant triceps brachii training volume without the involvement of other muscle groups.

Not only does this equate to an easier time focusing on pure triceps contraction, but it also means that the exercise is not limited by fatigue or instability of other muscles.

Greater training volume allows for greater hypertrophy to be achieved – or what is otherwise known as building muscle mass.

In addition, more muscle mass is directly linked to greater strength output, making the dumbbell kickback a dual-purpose exercise.

Reinforces Elbow Extension Biomechanic

The triceps brachii are directly responsible for the control, stabilization and execution of elbow extension (among other biomechanics). Because the dumbbell tricep kickback strengthens the triceps, it should come as no surprise that elbow extension as a function is also reinforced as well.

While this means that the elbows will become more stable during a state of extension, it also equates to a reduced risk of future injury in relation to the elbow joints.

Low Impact and Easy to Program

Dumbbell tricep kickbacks are considered to be quite low impact in terms of joint pressure, with the greatest risk of injury coming from the lifter performing the exercise improperly and overextending the elbows.

So long as this particular error in execution is avoided, the dumbbell tricep kickback is unlikely to cause injuries.

In addition, on account of its low impact, single-joint nature and the fact that it solely recruits the triceps brachii, the dumbbell triceps kickback is wholly easy to program – all that is needed is to account for triceps volume prior to adding the exercise at the end of the workout session.

Common Dumbbell Triceps Kickback Mistakes

Although the dumbbell tricep kickback is as simple an exercise as they come, there are nonetheless a few commonly encountered mistakes that must be avoided so as to produce a safer and more effective exercise overall.

Swinging the Dumbbell

As one may guess, swinging the dumbbell during a tricep kickback can subject the elbow joint to much unneeded impact and pressure – potentially leading to chronic injuries such as tendinopathy. 

Such injuries are generally avoided by minimizing the amount of irritation encountered by the elbow joint, which means performing the exercise in as slow and controlled a manner as possible.

In addition to helping prevent connective tissue irritation, performing tricep kickbacks in such a way will also lengthen the time under tension of each repetition – further allowing for greater muscle mass to be developed.

Using a Non-Neutral Forearm Orientation

Lifters may mistakenly perform the dumbbell triceps kickback with the hands oriented in a supinated or pronated manner, as this can produce a “stretching” sensation in the triceps. 

While doing is unlikely to result in injury, it can shorten the range of motion of the exercise, and potentially strain the tissues of the forearms as they are placed in a disadvantageous position.

For the most optimal triceps kickback, it is best to hold the dumbbell with the forearms in a neutral orientation. Of course, this might not be possible with other forms of equipment.

Poor Torso Angle

Performing the dumbbell tricep kickback with the torso at an insufficient decline can shorten the range of motion of the exercise, as well as reduce its intensity as well. 

Although it will depend on the size of the dumbbell and the lifter’s own core stability, the best angle to keep the torso at is one that allows for a 90 degree angle of the forearm in relation to the upper arm at the start of the repetition.

Moving the Torso or Elbows

Throughout the entire set of kickbacks, the torso and upper arms should remain relatively stationary so as to ensure that the triceps brachii are the sole muscle responsible for movement.

Raising the torso or otherwise allowing the elbows to “float” away from the sides can shift the resistance to other parts of the body, defeating the purpose of the exercise.

Lifters having trouble keeping their upper arms stationary may need to make use of a lighter dumbbell, or otherwise support their torso with the opposite arm.

Using Muscles Other Than the Triceps

Occasionally coinciding with using too much momentum during the exercise; recruiting muscles like the forearms or deltoids during a repetition of tricep kickbacks will shift the emphasis of the exercise away from the triceps.

It is important for the lifter to focus on solely contracting the triceps through the entire range of motion.

Feeling the exercise in other parts of the arms may be a sign of poor form adherence, or that the lifter is attempting to use more weight than they are able to control.

Alternatives to the Dumbbell Triceps Kickback

If the dumbbell triceps kickback isn’t quite as intense as you’d like – or if you simply don’t have access to a dumbbell – then the following alternatives may be right for you.

Cable Tricep Kickbacks

For lifters desiring a longer time under tension or those who don’t have a suitable dumbbell to use – it is entirely possible to instead perform the exercise with the use of a cable machine.

Substituting the cable machine variation for the dumbbell variation is as easy as setting the pulley at torso height and attaching a single-grip handle.

Cable Tricep Pushdowns

For a heavier isolation exercise that emphasizes the long head of the triceps, lifters may wish to instead perform the cable triceps pushdown.

Doing so will allow for a longer time under tension and a greater level of resistance to be used, as well as all many other benefits that come with being a machine-based exercise.

Dumbbell Overhead Tricep Extensions

Alternatively, lifters that find the dumbbell kickback to be uncomfortable or otherwise insufficient in intensity can try out the overhead dumbbell extension instead.

Unlike the kickback, the overhead triceps extension involves raising the arm over the head and utilizing the triceps to extend the forearm upwards.

This allows for greater emphasis on the long head of the muscle group, as well as a somewhat larger range of motion in comparison.

Frequently Asked Questions (FAQ)

Are Dumbbell Kickbacks Good for the Triceps?

Yes – dumbbell kickbacks are a triceps isolation exercise, and will build both strength and mass in the muscle group with little risk of injury.

For the best results, ensure that you are performing your dumbbell kickbacks with proper form and only a moderate amount of weight.

Why do Tricep Kickbacks Hurt?

If you experience pain, tingling or any other sort of unusual sensation when performing tricep kickbacks, it is best to stop performing the exercise and to seek out the advice of a medical professional.

Feeling any sort of discomfort (other than that associated with exercise) may be a sign of injury or similar conditions.

Do Tricep Kickbacks “Tone” the Arms Down?

Absolutely.

Dumbbell triceps kickbacks induce hypertrophy in the triceps, meaning that they will develop more muscle mass in the upper arms. This creates a more “toned” and athletic appearance, and directly improves arm definition in individuals of low body fat.

In Summary

The triceps kickback is an invaluable and highly accessible tool in any upper body workout, but it should not be the sole exercise used for developing the triceps.

For the best possible results, combine dumbbell tricep kickbacks with other upper body pushing exercises that target the triceps brachii. With regular performance and an emphasis on proper form, you’ll have toned and muscular upper arms in no time.

References

1. Tanton LC, Cappaert TA, Gordon PM, et al. Strength, Size, and Muscle Quality in the Upper Arm following Unilateral Training in Younger and Older Males and Females. Clinical medicine Arthritis and musculoskeletal disorders. 2009;2. doi:10.4137/CMAMD.S1180

2. Boehler, B A. “Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises.” (2011).