The triceps kickback, a short and precise exercise
The triceps kickback is a strength training exercise that isolates the back of the arm. The idea fits in one sentence: bend forward at the hips and straighten your forearm behind you. In plain terms, it's an elbow extension, sometimes called a rear arm extension. Almost no equipment, a lot of control: it's a staple of triceps training, and a favourite way to finish a session.
Muscles worked by the kickback
Développé couchéPectoraux · barre
The triceps brachii works across all three heads. The long head gets the most stretch when your upper arm stays glued to your body. The lateral and medial heads take over at the end of the extension. The shoulder and back stabilise while your core locks the position in place. This movement won't build raw strength the way a bench press does, but it sharpens quality of movement and arm control.
Dumbbell triceps kickback: the classic version
Place one hand and one knee on a bench. The other hand holds the dumbbell, elbow lifted to hip height, upper arm pinned against your ribs. Extend, hold for a second, come back slowly. Keep the elbow perfectly still: that's rule number one. Go too heavy and the shoulder starts swinging, turning the movement into a throw. Triceps kickbacks also work standing, torso leaning forward at 45 degrees, both arms at once.
Cable triceps kickback: constant tension
On a low pulley, the resistance never drops off, even at the bottom. That makes the cable triceps kickback a good fit for longer sets and small pulses at the end of a set. Set the pulley as low as it goes, grab the handle, hinge forward. Same instruction: only the forearm moves. A dedicated machine or a light kettlebell will do the job just fine if the stations are taken.
The resistance band version: portable and progressive
The resistance band triceps kickback fits in a suitcase. Anchor the band under your front foot, then pull back. Tension builds as the arm straightens, which spares the joint at the start of the movement. Perfect when you're travelling, or to feel the movement in a new way without loading up.
Sets, reps and where it belongs in your session
Go for 3 to 4 sets of 12 to 20 reps, with 45 to 60 seconds of rest. Plenty of people ask the same question: should I be lifting heavier? Almost always no. These movements belong at the end of the session, once the big lifts are done. Pairing biceps curls and triceps kickbacks in a superset is still an excellent way to finish off your arms in a few minutes.
The mistakes that drain the exercise of its value
Elbow dropping, torso rising, rounded back, cut-short range of motion: those are the four most common faults. Film yourself from the side and you'll fix them on the spot. If you want personalised advice and programmes built around your body, working with someone changes everything. Find a professional near you on Koatcher and make progress without wrecking your elbows.