Triceps Kickback

Isolates the triceps in its most contracted position (shoulder extended), exactly where overhead extensions work it least — a good complement with light weight.

• Isolation
• Dumbbell
• Beginner

How to do it

• Torso leaning, elbow tucked to your side and high
• Only your forearm moves: extend fully backwards
• 1 s pause with your elbow extended
• Light weight: technique rules here, not load

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Extend for 1 s, squeeze at the back for 1 s, return for 2 s under control

Common mistakes

• Moving your elbow (it should stay fixed and high)
• Using momentum by swinging your arm
• Not extending fully at the back

Muscles worked

Primary

• Triceps

Alternatives

• Cable Triceps Pushdown
• Overhead Cable Triceps Extension