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 with elbow bent at 90 degrees.
2. Extend your arm straight back, squeezing the tricep.
3. Hold briefly at full extension.
4. Lower with control.
5. Repeat on both sides.

Form tips

• Keep your upper arm locked parallel to the floor throughout.
• Use a light dumbbell and avoid swinging it with momentum.
• Support your torso with your free hand on your thigh if needed.

At a glance

Dumbbell Tricep Kickback in German & Spanish

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

Related exercises

• Cable Glute Kickback
• Cable Tricep Kickback
• Banded Triceps Stretch
• Bench Dips
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar 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.",
  "description_de": "Eine Isolationsübung für den Trizeps in vorgebeugter Position.",
  "description_es": "Un ejercicio de aislamiento para los tríceps realizado en posición inclinada hacia adelante.",
  "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": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hinge forward at the hips, holding a dumbbell with elbow bent at 90 degrees.",
    "Extend your arm straight back, squeezing the tricep.",
    "Hold briefly at full extension.",
    "Lower with control.",
    "Repeat on both sides."
  ],
  "instructions_de": [
    "Beuge an der Hüfte vor, Kurzhantel in der Hand, Ellbogen 90 Grad gebeugt.",
    "Strecke den Arm gerade nach hinten und spanne den Trizeps an.",
    "Kurz in der vollen Streckung halten.",
    "Kontrolliert absenken.",
    "Auf beiden Seiten wiederholen."
  ],
  "instructions_es": [
    "Inclínate hacia adelante en las caderas sosteniendo una mancuerna con el codo doblado a 90 grados.",
    "Extiende el brazo recto hacia atrás apretando el tríceps.",
    "Mantén brevemente en la extensión completa.",
    "Baja con control.",
    "Repite en ambos lados."
  ],
  "tips_en": [
    "Keep your upper arm locked parallel to the floor throughout.",
    "Use a light dumbbell and avoid swinging it with momentum.",
    "Support your torso with your free hand on your thigh if needed."
  ],
  "tips_de": [
    "Halte den Oberarm ruhig am Körper und bewege nur den Unterarm.",
    "Spanne den Rumpf an und halte den Rücken gerade.",
    "Wähle ein leichtes Gewicht, um die Streckung voll zu kontrollieren."
  ],
  "tips_es": [
    "Mantén el codo pegado y fijo junto al torso.",
    "Extiende el brazo por completo apretando el tríceps al final.",
    "Trabaja un lado a la vez con control en la bajada."
  ],
  "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.