Exercise guide
Tricep Dumbbell Kickback
The Tricep Dumbbell Kickback isolates elbow extension while the torso remains in a hip-hinged position. The triceps straighten the arms as the upper arms stay close to the body.
Training context
Before Adding the Tricep Dumbbell Kickback
The load should be light enough to keep the upper arms level and the torso stable. A heavier dumbbell often shortens the range or causes the shoulders and hips to swing.
The exercise can be performed with both arms together or one arm at a time with the free hand supported. Record the version used when comparing workouts.
Technique overview
Keep the upper arms fixed beside the torso
Hinge forward with a controlled back position and bring the upper arms close to the torso. Straighten the elbows until the arms are extended without lifting the shoulders or swinging the weights. Pause briefly, then bend the elbows to return the dumbbells. Stop the set when the upper arms begin dropping or the torso must move to finish a repetition.
Treat this as an overview and use a range, pace, and setup you can control.