DB Kickback
Tricep isolation exercise with the hardest point at full extension, producing an intense peak contraction. Primarily targets the lateral and medial tricep...
Difficulty
beginner
Category
strength
Primary Muscles
Triceps
Equipment
Dumbbells
Form cues
Simple cues for better reps
- Keep the upper arm position steady while the elbow extends.
- Reach full lockout under control and squeeze the triceps.
- Lower slowly so the elbow stays comfortable.
- Keep wrists straight and avoid turning the rep into a press unless that is the goal.
Common mistakes
What to avoid
Letting elbows flare or drift
Use less load and keep the elbows pointing in a consistent direction.
Using shoulders to move the weight
Lock in your upper arm angle and make the elbow extension the main action.
Bouncing out of the stretched position
Control the bottom and reverse smoothly to protect the elbow.
How it should feel
Know when your form is on track
Target areas
- Triceps should feel loaded through the back of the upper arm.
- Elbows should feel warm and controlled, not irritated.
Good signs
- You can squeeze hard at lockout.
- Rep speed stays controlled from start to finish.
Warning signs
- Sharp elbow pain or wrist strain.
- Shoulders taking over before the triceps fatigue.
Progressions
Make it easier
- Use a cable, band, or lighter dumbbell variation for a friendlier resistance curve.
- Shorten the range slightly if the stretched position irritates your elbows.
Make it harder
- Add reps or a lockout pause before adding load.
- Use a longer-overhead variation to challenge the long head.
Best alternatives
Tricep Pushdown
Easy to scale and generally elbow-friendly.
Overhead Tricep Extension
Biases the long head through a bigger stretch.
How to Perform
- Hinge forward at the hips, one hand on a bench for support
- Hold a dumbbell with your upper arm parallel to the floor and elbow at 90 degrees
- Extend your arm back until fully straight, squeezing the tricep hard
- Hold the peak contraction for 1-2 seconds
- Lower with control back to the 90-degree starting position
Tips
- Keep your upper arm completely still and parallel to the floor — your elbow is a fixed hinge point in this exercise
- No dumbbells? A single cable from a low pulley provides constant tension and an even better contraction at full extension
- Use a 1-2 second extension, 1-2 second squeeze, and 2 second descent — the pause at full extension is what makes this exercise work
- Swinging the dumbbell and dropping your upper arm are the most common mistakes — if you cannot control the weight, it is too heavy
- Feel the tricep contracting along the back of your upper arm, with the hardest squeeze happening right at full lockout
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Adjustable Dumbbells | Light to moderate weights for strict tricep isolation | Bowflex SelectTech 552 | Read Review |
Frequently asked questions
Is the DB Kickback good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the DB Kickback?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have dumbbells?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
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