Triceps Kickback
Peak contraction at full extension, hard to cheat when done properly.
Setup
- Hinge forward with one hand braced, upper arm pinned against the ribs.
- Elbow bent to 90 degrees.
How To Do It
- Extend the elbow until the arm is straight and locked.
- Squeeze the triceps at the top for a beat.
- Return to 90 degrees without letting the upper arm drop.
Breathing
Exhale as you extend.
Common Mistakes
- Letting the upper arm swing — only the forearm should move.
- Using momentum to fling the bell back.
Programming It
Two to three sets of 12-20 per arm.
Why This Exercise Works
The kickback loads the triceps at full lockout, where it is shortest and strongest. That is its whole range — there is no stretch here at all, which is why it works as a finisher after a stretched movement like an overhead extension and poorly as a main exercise.
Where You Should Feel It
The triceps at full lockout, where it is shortest. There is no stretch here at all, which is why it works as a finisher and poorly as a main exercise.
Where It Fits in a Program
Peak contraction at full extension, hard to cheat when done properly. Put it late. Nothing here needs you fresh, and the reps are cheap to recover from.
Progressing and Regressing It
To progress the triceps kickback: add a small increment, or hold the lockout for two seconds. To regress it: reduce the load until the upper arm stays parallel to the floor.
Who It's For
Anyone finishing an arm session. Pair it with an overhead extension, which covers the stretched position this one ignores.
Equipment and Substitutions
As written here it uses a dumbbell. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Related Exercises
- Skull Crusher — Triceps
- Dumbbell Skull Crusher — Triceps
- Overhead Cable Triceps Extension — Triceps
- Triceps Pushdown — Triceps
- Band Triceps Pushdown — Triceps
- JM Press — Triceps
- Seated French Press — Triceps
- Overhead Triceps Extension — Triceps (Long Head)
Common Questions
What muscles does the triceps kickback work?
The triceps kickback primarily trains the triceps.
How many sets and reps should I do?
Two to three sets of 12-20 per arm.
What are the most common triceps kickback mistakes?
Most often: letting the upper arm swing; using momentum to fling the bell back.
Do I need a dumbbell to do this?
This version uses a dumbbell, and it trains the triceps. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the triceps kickback, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.