How to Do a Triceps Kickback

  1. Hold a dumbbell in each hand, bend your knees slightly, and hinge forward at the hips with a straight back.
  2. Keep your upper arms close to your sides and bend your elbows at 90 degrees.
  3. Extend your arms straight back, squeezing the triceps, then return to the starting position.

Muscles Affected


Primary muscles: Triceps brachii

Secondary muscles: Shoulders, upperback

Equipment: Dumbbells

Band Reverse Plank

Proper Form And Breathing Pattern

Keep elbows stationary and avoid swinging. Exhale as you extend your arms back. Inhale as you return to the starting position.


Sets And Reps

Do 2–3 sets of 10–15 reps.

Benefits of Triceps Kickback

  1. Isolates and tones the triceps
  2. Enhances arm definition and strength