The dumbbell triceps kickback isolates the triceps by extending the arm backward from a bent-elbow position while the torso is hinged forward and supported, commonly performed with a hand or knee braced on a bench.
Resistance exercises can be valuable for strength and function, but technique, load, training history and individual health conditions matter. People with current spine symptoms may prefer the banded or close-grip press variations, which do not require a sustained hip-hinge position.
Exhale as you extend your arm back, inhale as you return to the bent position.
Sets
2-3 sets
Reps
10-15 repetitions per side
Duration
Under 15 minutes
Rest
30-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Use a lighter dumbbell, or reduce the range of motion.
Increase the load slightly, or add a brief pause at full extension.
Primary Muscles
Triceps
Secondary Muscles
None specified
Movement Pattern
extension
Keep your supported hip-hinge position stable and your lower back neutral throughout. Use a light load appropriate for this isolation exercise. Stop if you feel elbow or back pain.
Spine Considerations
The supported bent-over position requires maintaining a neutral spine while braced on a bench; if this position is uncomfortable, the banded or close-grip press variations avoid it entirely.
Joint Considerations
Keep the upper arm fixed and stationary throughout to isolate the elbow joint; avoid locking the elbow forcefully at full extension.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
What if I don't have a pair of dumbbells?
Try the regression noted above, or browse the Exercise Explorer for a similar movement using different equipment.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a true beginner?
Yes — this is classified as a beginner-level exercise, though the regression above offers an even gentler starting point if needed.
References