How to Do the Dumbbell Triceps Kickback
Beginner arms exercise with dumbbell.
The Dumbbell Triceps Kickback is a beginner-level arms exercise that puts focused tension on the triceps, using dumbbell. As an isolation movement it lets you target the triceps directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
- 4Extend your arms straight back, squeezing your triceps at the top of the movement.
- 5Pause for a moment, then slowly lower the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
How to program the Dumbbell Triceps Kickback
- Use the Dumbbell Triceps Kickback later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Dumbbell Triceps Kickback alternatives
No dumbbell? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Dumbbell Triceps Kickback is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Dumbbell Triceps Kickback with a move for the opposing muscles — the Concentration Curls (biceps) or the Dumbbell Bicep Curl (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Dumbbell Triceps Kickback can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Dumbbell Triceps Kickback automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Dumbbell Triceps Kickback work?
The Dumbbell Triceps Kickback primarily targets the triceps within the arms muscle group.
What equipment do I need for the Dumbbell Triceps Kickback?
You need dumbbell to perform the Dumbbell Triceps Kickback.
Is the Dumbbell Triceps Kickback a compound or isolation exercise?
The Dumbbell Triceps Kickback is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Dumbbell Triceps Kickback should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Dumbbell Triceps Kickback good for beginners?
Yes — the Dumbbell Triceps Kickback is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Dumbbell Triceps Kickback?
Good substitutes that train the same triceps include the Band Skull Crusher (band), the Bench Dip On Floor (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Dumbbell Triceps Kickback at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
