Dumbbell Triceps Kickback
A bilateral triceps kickback that straightens both elbows behind a steady hip hinge.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hold one dumbbell in each hand and hinge at the hips with knees slightly bent.
- Keep the back steady and raise both upper arms beside the torso with elbows bent. An optional bench can support the chest.
Do the rep
- Keep both upper arms still and extend both elbows to move the dumbbells backward.
- Bend both elbows under control to return the weights below the elbows.
What counts as a rep
One rep extends both elbows behind the torso and returns both to the bent starting position without moving the upper arms.
One rep extends both elbows behind the torso and returns both to the bent starting position without moving the upper arms.
Breathing
Breathe in as the elbows bend; exhale as they extend.
Cues
- Control both weights.
- Keep the wrists steady.
- Move only at the elbows.
Common mistakes
Losing the upper-arm position
What you seeThe elbows drift away from the stated path.
FixUse less load and return to the stated upper-arm position.
Controlled upper arms keep the intended elbow-extension path.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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