Dumbbell Kickback

Intermediate

Triceps

Dumbbell

Dumbbell Kickback pairs independent dumbbell loading with lockout strength and arm thickness — ready for real load and honest reps.

How to do Dumbbell Kickback

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
Extend your arms straight back, squeezing your triceps at the top of the movement.
Pause for a moment, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Kickback Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Kickback Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Dumbbell Kickback

Easier progression

Bench Dip On Floor

Harder progression

Dumbbell One Arm Triceps Extension (on Bench)

Swap Dumbbell Kickback For

Barbell Lying Triceps Extension

Lever Overhand Triceps Dip

Side Push-up

Dumbbell Kickback — Frequently Asked Questions

How do you do the Dumbbell Kickback?

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Kickback work?

The Dumbbell Kickback primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Kickback should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Kickback good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Kickback?

Try the Barbell Lying Triceps Extension, Lever Overhand Triceps Dip or the Side Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.