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Tricep Dumbbell Kickback

Improving upper body strength is one of the most sought-after achievements in men and women lifters. The quality of upper body strength can drastically impact functionality in our daily lives. From carrying groceries to pushing doors open, we use upper body muscles like the triceps every day. 

This guide on the tricep dumbbell kickback provides information on how to execute the exercise and what muscles are used. It details the numerous benefits of this exercise, including improved upper body strength and increased bone density. Keep reading to learn more about the tricep dumbbell kickback and its benefits in this guide.

How To Do

  1. Snag a flat bench and one dumbbell for the tricep dumbbell kickback exercise.
  2. Stand on the left side of the bench.
  3. Place your right knee under the hip and your right hand under the shoulder on the bench for balance. 
  4. Maintain a neutral spine and straight back. 
  5. Hold the dumbbell in your left hand using a neutral grip with your palm facing you. 
  6. Tuck your left arm to your side.
  7. Bend at the elbow to form a 90-degree angle with the forearm and upper arm. This will be the starting position.
  8. Restrict movement so that only the forearm and dumbbell move. Keep the elbow tucked to your side throughout the exercise.
  9. Drive the dumbbell behind you until the left arm is completely extended.
  10. Pause and squeeze the triceps.
  11. Slowly lower to return to the starting position.

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Tips From Expert

  • Prioritize mind-to-muscle connection while performing the tricep dumbbell kickback. Think of intentionally using the tricep to drive the dumbbell back and lower the weight. This will improve muscle engagement and promote better training results. 
  • Utilize tricep stretches to warm up the muscles before performing the exercise. This will help improve mobility and muscle engagement while reducing injury risk. 
  • Do not swing the arm while performing the tricep dumbbell kickback. Using momentum to drive the dumbbell back will detract from targeted muscle engagement in the tricep. Instead, slow down and control the motion. Pause at the bottom if need be to deter swinging the arm.

Optimal Sets and Reps

Figuring out your training goals is a vital first step before establishing a workout program. Determining them can help you pinpoint the ideal sets and reps to enhance progress.

Training TypeSetsReps
Strength Training3–53–5
Hypertrophy3–48–12
Endurance Training2–38–15
Power Training3–52–6 (Explosive)
Optimal Sets & Reps of Tricep Dumbbell Kickback

How to Put in Your Workout Split

The tricep dumbbell kickback is an upper-body isolation exercise that emphasizes triceps muscle engagement. Incorporating this exercise into your workout routine can encourage muscle hypertrophy in this area of the upper body.

  • Upper/Lower Body Split — In this split, the tricep dumbbell kickback would be implemented into upper-body focused days. This is because this exercise engages the triceps, a muscle located on the back of the arm. Check out this 5-day workout split to get an idea of what a good workout program looks like. 
  • Muscle-Focused Split — For this split, the tricep dumbbell kickback can be distributed in different ways. Typically, these types of splits are separated into days like back and bis or shoulders and tris. For this specific exercise, the tricep dumbbell kickback would be placed in days focused on the triceps and shoulders. 

Due to the position of the kickback, it is recommended to go lighter with weight for this exercise. This is because the load is placed on the elbow joint to drive back the dumbbell. Start with a lower weight to get proper form, and make weight adjustments as strength increases.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads 

The triceps brachii is a large and thick muscle at the back of the upper arm made up of three heads. The triceps medial head is one of these heads. This muscle’s responsibility is to ensure and support arm movement and stability, along with forearm extension at the elbow joint. 

Maintaining health in this muscle is crucial for supporting functionality in everyday activities. We use this muscle when opening and closing doors and pushing off armrests to stand up from a chair. 

The triceps medial head is one of the primary movers in the tricep dumbbell kickback. This muscle is involved in all types of elbow extensions whether it is a loaded movement or not. Incorporating this type of exercise is productive in strengthening this muscle to support daily movements. 

Triceps Lateral Heads

The triceps lateral head is another of the three heads that make up the triceps brachii. This muscle is necessary for everyday movements. Its main function is to straighten the arm.

This muscle is used in daily activities, including opening the fridge door and changing clothes. The triceps lateral head helps establish arm movement, and maintaining health in this muscle is crucial for prioritizing functionality. 

The triceps lateral head is another primary mover in the tricep dumbbell kickback. It is used to straighten the arm during the pushing phase of the exercise and to control the lowering phase. Incorporate these lateral head tricep exercises to boost strength and muscle growth in this important body part. 

Triceps Long Heads

Out of all three heads, the triceps long head is the largest. Like the other heads, it is situated at the back of the arm, running from the scapula (shoulder blade) to the elbow joint. Its attachment to the scapula explains its function in establishing arm adduction and extension from this joint. 

When the arm moves towards the body’s midline, this is called arm adduction. Arm extension refers to when the arm moves backward, from the body’s position. The triceps long head is also responsible for creating forearm extension at the elbow joint. 

Compared to the other triceps brachii heads, the long head contributes the greatest during elbow extension at shoulder elevation. During the tricep dumbbell kickback, this head is also engaged to promote elbow extension in the arm in the kickback movement.

Secondary Muscle Groups

Anterior Deltoid

Muscles located at the front of your shoulder region

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Anterior Deltoid

The deltoid muscle makes up the bulk of the shoulder and consists of three heads. The anterior deltoid is one of these heads and is found at the front of the shoulder. This muscle’s function is to promote forward and rotational arm movement. 

The anterior deltoid encourages forward arm movement which creates momentum needed for walking, jogging, and running. This shoulder muscle is used in various actions, like lifting things above our heads and changing clothes. 

The anterior deltoid acts as a secondary muscle in the tricep dumbbell kickback. It helps draw the dumbbell forward after the kickback motion behind the body. 

Wrist Flexors

Wrist flexors are muscles in the wrists and forearms that promote movement. They are used in daily actions like gripping, grabbing, and lifting objects, as well as writing and typing. 

Of the wrist flexors, six main ones are used to flex the wrist. Some of them include the palmaris longus, the flexor digitorum profundus, the flexor digitorum superficialis, and the flexor carpi radialis. Each of these muscles is crucial for its function in flexing the wrist and fingers. 

Keeping these wrist flexors healthy is vital for supporting everyday functions. In the tricep dumbbell kickback, the wrist flexors are used to grip the dumbbell and maintain joint stability. Incorporating exercises like the tricep dumbbell kickback can effectively strengthen these essential muscles. 

Wrist Extensors

Wrist extensors are muscles responsible for wrist extension, the hand backward to the forearm, and adduction, bending the wrist inward. These muscles run from the forearm to the wrist and also stabilize the wrist joint when lifting or gripping objects. They include the extensor carpi ulnaris, digiti minimi, pollicis longus, and digitorum muscles. 

We use the wrist extensors when we throw a ball, pick up an object, and push open a door. In the tricep dumbbell kickback, the wrist extensors aid joint stability and help drive back the dumbbell in the exercise. Using this exercise to strengthen the wrist extensors is beneficial for supporting functionality in daily activities.

Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Ez Bar Lying Triceps Extension

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Dumbbell Close-Grip Press

Dumbbell Standing Overhead Tricep Extension

Dumbbell Standing Single-Arm Tricep Kickback

Cable Tricep Kickbacks

Tricep Dip On Bench

Kneeling Overhead Tricep Extension

Dumbbell Tate Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dips

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Knee Diamond Push-Up

Ring Dip

Cable Tricep Pushdown

Who Should Do?

Those Seeking To Improve Upper Body Strength

Individuals seeking to improve upper body strength can benefit from incorporating the tricep dumbbell kickback into their training routine. This exercise isolates the tricep muscle to discourage muscular imbalances and to promote strength improvements.

Although this exercise primarily targets the triceps brachii, it also utilizes other muscles like the wrist extensors and flexors. This exercise can build strength in these muscles to improve everyday function. These muscles can also stabilize the wrist joint, reduce injury risk, and aid performance in daily activities. 

Overall, improved upper body strength can reap numerous benefits, including better shoulder mobility and functional movement. Including exercises like the tricep dumbbell kickback is a must-add in training routines to promote these benefits. 

Bodybuilders

In the fitness world, bodybuilders are notorious for their impressive muscular physiques. These lifters have dedicated their training routine to promoting hypertrophy using quality exercise and balanced nutrition. 

Bodybuilders can benefit from incorporating the tricep dumbbell kickbacks into their workout programs. This exercise isolates and engages the triceps brachii to encourage muscle growth and increase muscle strength. By utilizing this exercise, bodybuilders can step closer to reaching their goals for competitions by enhancing their muscular physique. 

Who Should Not Do?

Those With An Elbow Injury

Any individual with an elbow injury is advised to avoid this exercise. The tricep dumbbell kickback places a great amount of load on the elbow joint. If a pre-existing injury exists in this area, the exercise can flair up and possibly worsen the injury. 

An alternative that places less load on the elbow joint is the dumbbell pullover, which targets the triceps brachii. As always, please consult a medical professional before proceeding. 

Anyone With A Wrist Injury

It’s recommended that anyone with a wrist injury avoid performing the tricep dumbbell kickback. This is because of the position in which the dumbbell is held to perform the exercise. Bearing the weight of the dumbbell can place unnecessary strain on the injured joint. 

Placing unnecessary weight on a pre-existing wound can raise the risk of worsening the preexisting injury or increasing associated pain. Before proceeding, consult a medical professional to prevent pre-existing wrist injuries from worsening. 

Benefits Of The Tricep Dumbbell Kickback

Increases Bone Density

Bone density, or bone mineral density (BMD), refers to how much calcium and other important minerals are found in bone tissue. The importance of bone density is significant, as the more dense a bone is, the less likely it will break. As humans age, bone density naturally begins to lessen, leading to medical conditions like osteoporosis, where bones are less dense.  

A shocking 43.1% of adults aged 50 and over have low bone mass. This is found in 33.5% of men and 51.5% of women. Strength training exercises like the tricep dumbbell kickback are beneficial for preventing osteoporosis by increasing bone density. Improving bone strength is essential for deterring injury risks like broken bones and weak bones as we age. 

Builds Strength 

Many people go to the gym and exercise to achieve goals like fat loss or muscle growth. Building strength is one achievement in the gym that provides numerous benefits, like increased lean body mass.

Whether you choose to exercise one to three times a week, strength improvements can be found. By incorporating exercises like the tricep dumbbell kickback, gains in strength and coinciding benefits like reduced injury risk can be achieved. 

Improves Muscular Endurance 

Many benefits have been associated with how exercise affects the human body. For example, research shows that resistance training increases muscular endurance and strength. Different weight loads, sets, and repetitions can also encourage improvements in muscular endurance. 

Either way, resistance exercises like the tricep dumbbell kickback are beneficial for individuals who wish to improve muscular endurance. This benefit improves physical performance, making activities easier while reducing muscular fatigue.

Frequently Asked Questions

Are dumbbell kickbacks good for the triceps?

The dumbbell kickback is a good exercise for the triceps. It is beginner-friendly and easy for individuals with mobility concerns to perform without fear of balance loss.

How many reps for dumbbell tricep kickbacks?

The number of repetitions you perform dramatically depends on your fitness goals. If you aim to improve muscular endurance, you will need to perform higher repetitions.

Should you go heavy on dumbbell tricep kickbacks?

It is not recommended to go heavy on dumbbell tricep kickbacks. This is because most of the weight load is placed on the elbow joint. You will need to start light and increase weight as strength improves.

What are the common mistakes for dumbbell tricep kickbacks?

Using too much weight, flaring the elbows, and swinging the arm are some of the most common errors. Start light, keep the elbows tucked by your side, and eliminate momentum to maintain proper form.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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