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Tricep Kickback guide
The Tricep Kickback is a beginner-level isolation dumbbell exercise that primarily targets the Triceps (Lateral Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the tricep kickback work?
The Tricep Kickback primarily trains the Triceps (Lateral Head), with the triceps as the target group. Train it as part of a balanced triceps routine.
How do you do the tricep kickback?
To do the Tricep Kickback: set up at the dumbbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (lateral head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the dumbbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (lateral head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common tricep kickback mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Tricep Kickback alternatives
Tricep Kickback FAQ.
What muscles does the Tricep Kickback work?
The Tricep Kickback primarily targets the Triceps (Lateral Head), training the Triceps as the main muscle group.
Is the Tricep Kickback a compound or isolation exercise?
The Tricep Kickback is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Tricep Kickback?
You need a dumbbell. Difficulty is rated beginner.
What are good alternatives to the Tricep Kickback?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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