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Triceps Kickback

Triceps Kickback trains 1 of the 18 muscle groups Full Coverage tracks: Triceps 85%.

Accessory Level: Beginner Dumbbells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Triceps Kickback - Start position
Start position
Triceps Kickback - Finish position
Finish position

How to do it

  1. Hinge forward at the hips until your torso is nearly parallel to the floor, one hand on a bench for support.
  2. Hold a dumbbell in the free hand with your upper arm tucked against your ribs, elbow at 90 degrees.
  3. Keeping the upper arm still, straighten your elbow behind you.
  4. Squeeze at full extension, then return under control.
  5. The upper arm never moves - if your elbow drops, you are rowing.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Overhead Triceps Extension, it loads Forearms 15 points lower, Triceps 5 points lower. Compared with the Close-Grip Dumbbell Press, it loads Chest 80 points lower, Front delts 35 points lower, Triceps 20 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

Other exercises for the Triceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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