How to do Triceps kickback

Triceps kickback works the Triceps with dumbbells. Key cue: “Upper arm stays by your side. Extend your forearm straight back”

Arms & shouldersMediumDumbbellsQuietOne side at a time

Steps

Place one hand on a chair and lean forward
Hold a dumbbell in the other hand, upper arm by your side, elbow at 90°
Without moving your elbow, extend your arm straight back, then return slowly

How many: 10–12 reps per side

Muscles worked

Triceps

Common mistakes

Elbow dropping so your arm swings like a pendulum
Using momentum

Easier or harder

Easier	Use a lighter weight
Harder	Pause 1 sec at full extension

Build a arms & shoulders routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.