All exercisesStrength·Triceps 
Dumbbell Tricep Kickback
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At a glance
- Equipment
- Pair of light dumbbells
- Suggested reps
- 3 sets of 12–15 reps per arm
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Common mistakes
You swing the dumbbell back with shoulder momentum, letting it float up rather than extending the elbow under tension.
You let the upper arm drop below the torso line, which removes the resistance right where the squeeze should peak.
You go too heavy, which forces the swing and turns the kickback into a rowing twitch.
What to focus on
Hold the upper arm parallel to the floor, or slightly above, and keep it welded there for the whole set.
Squeeze hard at full lockout for a full beat; the top position is the entire point of this exercise.
Use a light dumbbell and strict tempo, treating it as a finishing squeeze rather than a strength lift.
