Triceps Kickbacks

Triceps Kickbacks

In this lesson you will learn how to do triceps kickbacks. All you need for this triceps exercise is a flat bench and a light dumbbell. If you don't have a dumbbell, you can also do your tricpes kickbacks with a 0.5 l water bottle on the edge of your bed or a couch. Find more triceps exercises at weight training main.


  • This instruction is for triceps kickbacks with the left hand. For right handed kickbacks, just do the whole thing the other way around. Put your right shin and your right hand on a flat bench and, so that your upper body is aligned horizontally. Look down to the right hand. Your left upper arm should be aligned with your upper body and the elbow should stay still throughout the entire exercises. Hold a light dumbbell in your left hand (the triceps kickback is not designed for heavy weights) and start with the forearm aligned vertically. (elbow bent 90°)
  • Extend your left arm without moving the upper arm or the shoulder at all and exhale at the same time. Squeeze your triceps at the end of the movement. Move the weight slowly and concentrated. The up-motion can be slightly faster than the down-motion. Some people twist the dumbbell at the end. By turning the hand, so that the fingers point straight down when you reach the highest point, you focus on the outer head of your triceps.
  • Then bend your arm and lower the weight until your forearm and is vertical again. If you twisted the dumbbell in the up-motion, turn back in the down-motion. The forearm must not pass vertical level, because that's where the triceps' range ends. Bend the arm slower than you extended it and inhale at the same time. Again, keep in mind that your upper arm and your elbow should not move at all.


  • Do 2 or 3 sets of 6 to 12 repetitions.
  • The triceps kickback is not designed for heavy weights. I recommend you do this exercise with a light dumbbell (1 to 10 lbs).
  • Keep your shoulder, your upper arm and your elbow aligned horizontally and parallel to the trunk during the entire exercise.
  • Never let the weight fall, and never let your forearm pass vertical level.
  • Exhale when you extend the arm. Inhale when you bend the arm.
  • Stretch your triceps between sets and exercises.
  • Warm up your elbows before you do triceps kickbacks.
  • Super set recommendation: One-Arm Pushdown + Triceps Kickback