Dumbbell Tricep Kickback

Muscles worked by the Dumbbell Tricep Kickback

Primary

TricepsTriceps Brachii

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Tricep Kickback

1. Hinge forward at the hips, holding a dumbbell in each hand with the elbows bent at 90 degrees.
2. Extend both arms straight back, squeezing the triceps.
3. Hold briefly at full extension.
4. Lower with control.
5. Repeat for the planned number of reps.

Form tips

• Keep your elbows close to your sides and finish with your arms in line with your torso.
• Use light dumbbells and avoid swinging them with momentum.
• Keep your back flat and your knees slightly bent to hold the hinge.

At a glance

Dumbbell Tricep Kickback in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Tricep Kickback
• One-Arm Kettlebell Tricep Kickback
• Banded Triceps Stretch
• Barbell Overhead Extension
• Bench Dips
• Cable Overhead Tricep Extension
• Cable Tricep Pushdown
• Close-Grip Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "tricep-kickback",
  "name_en": "Dumbbell Tricep Kickback",
  "name_de": "Kurzhantel-Trizeps-Kickback",
  "name_es": "Patada de Tríceps con Mancuerna",
  "description_en": "An isolation exercise for the triceps performed in a bent-over position with a dumbbell in each hand.",
  "description_de": "Eine Isolationsübung für den Trizeps in vorgebeugter Position, mit einer Kurzhantel in jeder Hand.",
  "description_es": "Un ejercicio de aislamiento para los tríceps realizado en posición inclinada hacia adelante, con una mancuerna en cada mano.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "tricep-kickback",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hinge forward at the hips, holding a dumbbell in each hand with the elbows bent at 90 degrees.",
    "Extend both arms straight back, squeezing the triceps.",
    "Hold briefly at full extension.",
    "Lower with control.",
    "Repeat for the planned number of reps."
  ],
  "instructions_de": [
    "Beuge an der Hüfte vor, in jeder Hand eine Kurzhantel, Ellbogen 90 Grad gebeugt.",
    "Strecke beide Arme gerade nach hinten und spanne den Trizeps an.",
    "Kurz in der vollen Streckung halten.",
    "Kontrolliert absenken.",
    "Für die geplante Anzahl an Wiederholungen wiederholen."
  ],
  "instructions_es": [
    "Inclínate hacia adelante en las caderas sosteniendo una mancuerna en cada mano con los codos doblados a 90 grados.",
    "Extiende ambos brazos rectos hacia atrás apretando los tríceps.",
    "Mantén brevemente en la extensión completa.",
    "Baja con control.",
    "Repite el número de repeticiones previsto."
  ],
  "tips_en": [
    "Keep your elbows close to your sides and finish with your arms in line with your torso.",
    "Use light dumbbells and avoid swinging them with momentum.",
    "Keep your back flat and your knees slightly bent to hold the hinge."
  ],
  "tips_de": [
    "Halte die Ellbogen nah am Körper und strecke die Arme am Ende in Verlängerung des Oberkörpers.",
    "Wähle leichte Kurzhanteln und vermeide Schwung.",
    "Halte den Rücken gerade und die Knie leicht gebeugt, um die Vorbeuge zu stabilisieren."
  ],
  "tips_es": [
    "Mantén los codos pegados al cuerpo y termina con los brazos alineados con el torso.",
    "Usa mancuernas ligeras y evita balancearlas con impulso.",
    "Mantén la espalda recta y las rodillas ligeramente flexionadas para sostener la inclinación."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/tricep-kickback-start.webp",
      "peak": "images/flat/tricep-kickback-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "tricep-kickback");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.