Kickback
Exercise overview
Exercise name: Triceps Kickback
Equipment: Dumbbell, cable machine, or resistance band
Category: Isolation strength exercise
Main purpose: Isolate and strengthen the triceps muscles, especially by emphasizing elbow extension in a hinged, bent-over position for improved arm definition and strength.
Target muscle groups
Primary: Triceps brachii (all heads, with strong activation in the long head)
Secondary:
Anconeus (small elbow stabilizer)
Core muscles (engaged to maintain posture)
Shoulder stabilizers (to keep the upper arm steady)
Setup and starting position
Hold a dumbbell in one or both hands or grip a cable/band handle.
Stand with feet hip-width apart or in a split stance for balance, knees slightly bent.
Hinge at the hips, lowering your torso until it is nearly parallel to the floor while maintaining a neutral spine and engaged core.
If using dumbbells, support yourself by placing the opposite hand on your thigh or a bench.
Position your upper arm parallel and close to your torso, bend the elbow at about 90 degrees with the forearm vertical.
Step-by-step instructions
Starting position
Maintain a neutral spine, head aligned with the spine, and core tight.
Keep upper arm stationary and close to your side with the elbow bent.
Extension phase (concentric)
Exhale and extend your elbow, pressing the dumbbell or cable handle backward until your arm is fully straightened.
Squeeze your triceps forcefully at the top of the movement.
Return phase (eccentric)
Inhale and slowly bend your elbow to return to the starting position, maintaining control and keeping the upper arm steady.
Repetitions and sets
Beginners: 2–3 sets of 10–15 reps per arm with a light weight.
Intermediate/advanced: 3–4 sets of 8–12 reps focusing on form and contraction.
Rest 30–60 seconds between sets.
Key technique tips
Keep upper arm parallel and close to the torso throughout the movement to maximize triceps engagement and reduce shoulder involvement.
Maintain a neutral spine and braced core to protect the lower back.
Move through a slow, controlled tempo emphasizing contraction and stretch phases.
Do not allow the elbow or shoulder to swing or lift; only the forearm moves.
Choose a weight that allows good form without momentum or swinging.
Common mistakes to avoid
Letting the upper arm drop or flare outward, reducing the focus on the triceps.
Using momentum or swinging the weights instead of controlled movement.
Arching or rounding the back rather than keeping a neutral spine.
Locking the elbow aggressively at the top of the extension.
Choosing weight too heavy to maintain proper posture and form.
Variations and regressions
Single-arm dumbbell kickback for focus and imbalance correction.
Cable kickback for constant tension throughout the range of motion.
Resistance band kickback for increased time under tension and joint safety.
Incline bench supported kickback to reduce back strain and increase isolation.