Tricep Kickback (Dumbbell)
The Dumbbell Tricep Kickback is an isolation exercise designed to target the triceps brachii, specifically emphasizing the lateral head for arm definition. It involves extending the forearm backward while maintaining a hinged torso position to fully shorten the muscle.
Since this exercise requires strict form to be effective, our AI analyzes your performance data to ensure you aren't compensating with momentum or using weights that are too heavy for your current recovery status. By tracking your RPE and rep quality, the app optimizes the load to maximize tricep engagement without straining the elbow joint. If you have a history of elbow pain, the system can automatically recommend cable variations that provide smoother tension curves.
Form Cues
- Hinge forward at the hips until your torso is nearly parallel to the floor
- Pin your upper arm against your side and keep it stationary
- Extend your elbow fully until the arm is straight
- Squeeze the tricep hard at the top of the movement
- Control the lowering phase back to a 90-degree angle
- Don't let your elbow drop down during the set
- Don't swing the dumbbell to generate momentum
- Don't stand too upright, which reduces range of motion
- Don't flick your wrist at the top of the extension
Common Mistakes
- Using momentum to move the weight
- Dropping the elbow below the torso
- Rounding the lower back
- Using a weight that is too heavy
- Incomplete range of motion
Muscles Worked
This exercise primarily isolates the lateral head of the triceps, which gives the arm its width and definition from the side. While the long and medial heads assist in extending the elbow, the lateral head takes the brunt of the load, with the core and rear deltoids acting as stabilizers.
Primary
Secondary
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