Exercises › Triceps kickback

Triceps kickback

Hinge forward with a flat back, upper arms pinned to your sides. Straighten your elbows to press the dumbbells back behind you, squeeze, and return with control.

StrengthDumbbellsDifficulty 1 of 3

Two-panel demonstration of the triceps kickback, showing the start and finish positions — Start and finish positions

How to do it

Hinge forward with a flat back, upper arms pinned to your sides. Straighten your elbows to press the dumbbells back behind you, squeeze, and return with control.

Muscles worked

Front

Back

tricepsprimary

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Dumbbell curldumbbells · difficulty 1/3
Overhead triceps extensiondumbbells · difficulty 1/3
Bench dipbench · difficulty 2/3
Band biceps curlresistance bands · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2