Muscles worked
What the triceps kickback trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a light dumbbell. Start lighter than you think. Most people kick back far less than they curl, and form breaks fast when the weight is too heavy.
- 02
Support yourself. For one arm, put the knee and hand of your non-working side on a flat bench, or stand in a staggered stance with your free hand on the bench. For both arms at once, stand with feet hip width and knees soft.
- 03
Hinge forward. Push your hips back and bring your torso close to parallel with the floor, back flat and neck in line with your spine.
- 04
Pin the upper arm. Lift your working upper arm until it is level with your torso and tucked against your side. It stays there for the whole set.
- 05
Start bent. Let your elbow bend to about 90 degrees so the dumbbell hangs straight below your elbow, palm facing in.
Step by step
How to do the triceps kickback
- 01
Brace. Take a breath and tighten your midsection so your torso does not twist or rise as you lift.
- 02
Extend. Straighten your elbow and move the dumbbell back and up in an arc until your arm is straight and in line with your torso.
- 03
Squeeze. Hold the straight arm for about one second and feel the back of your upper arm working hard.
- 04
Lower. Bend your elbow and bring the dumbbell back down under control until your forearm hangs straight down, at the 90 degree start. Do not let it swing forward past your elbow.
- 05
Repeat. Keep the upper arm still on every rep. If you are working one arm at a time, finish all reps on that side before you switch.
Cues to say in your head
- Elbow pinned to ribs
- Only the forearm moves
- Lock out and squeeze
- Slow on the way down
- Flat back, long neck
Fix these first
Common mistakes
Swinging the weight up
Use a lighter dumbbell and pause at the top. If you need momentum, the triceps are not doing the work.
Upper arm dropping toward the floor
Keep the upper arm level with your torso. When it hangs down, the range shrinks and the weight tends to swing instead of the triceps doing the work.
Elbow drifting as you extend
Keep the elbow in one spot at your side and let only the forearm move.
Stopping short of a straight arm
Finish each rep with the elbow straight. If you cannot, the weight is too heavy.
Rounded back
Hinge from the hips with your back flat, and on the one arm version lean on the bench so your back stays supported.
Bent wrist
Keep the wrist straight and in line with the forearm. Do not flick the dumbbell up at the end.
Stay safe
Kickbacks use light weights, so the main risks come from a rounded back or forcing the elbow. Use a bench for support if your lower back tires, and lower the dumbbell under control to the start on every rep. If you cannot reach a straight arm with control, simply end the set and set the dumbbell down. Stop if you feel sharp pain in the elbow or shoulder, and get it checked if it keeps coming back.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 2 to 4 | 10 to 15 | 60–75% 1RM | 1 to 1.5 min |
| Endurance | 2 to 3 | 15 to 20 | 50–62% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 12 to 15 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–134lb
2 to 3 sets of 15 to 20 reps, 45 to 90 sec rest. Light sets that work well as a finisher at the end of an arm or upper body day.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Triceps Kickback questions
What muscles do tricep kickbacks work?
Kickbacks work the triceps, the muscle on the back of your upper arm that straightens your elbow. Your rear delts and upper back hold your arm in place, and your lower back holds the hinge.
How do you do a cable tricep kickback?
Set a single handle on a low pulley, or hold the cable just above the stopper with no handle, and hinge forward facing the machine. Pin your upper arm at your side and straighten your elbow back until your arm is straight, then return under control to 90 degrees.
Are tricep kickbacks worth doing?
Yes, as a light accessory for extra triceps work, especially when you only have dumbbells. They work best done strictly for higher reps after your main pressing or triceps exercise.
How heavy should tricep kickbacks be?
Light enough that your upper arm stays still and you can reach a straight arm with a pause on every rep. That is usually much lighter than your curl weight.
How many sets and reps of tricep kickbacks should I do?
For muscle growth, 2 to 4 sets of 10 to 15 reps, taken close to failure, is a good default. Add reps first, then move up to the next dumbbell.
Should I do kickbacks one arm at a time?
One arm at a time with your free hand on a bench is the easiest way to keep your back flat and your upper arm still. Doing both arms together saves time but takes more effort to hold the hinge.
Train in Protocol
Log your triceps kickback by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.