What muscles does the Kickbacks work?

The Kickbacks primarily works your triceps. It also recruits your forearms and core as secondary movers.

What equipment do I need for the Kickbacks?

You need dumbbells to perform the Kickbacks.

How many sets and reps should I do for the Kickbacks?

A typical prescription for the Kickbacks is 3–4 sets of 10–15 reps. Rest about 30–45 seconds between sets.

Is the Kickbacks good for beginners?

Yes. The Kickbacks is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Exercise library · Arms

Kickbacks.

Isolation triceps exercise with arm extended backward.

Also known as: Triceps Kickbacks, DB Kickbacks, Dumbbell Kickbacks, Bent-Over Triceps Extension

BeginnerDumbbells

The numbers

Sets

3–4

Reps

10–15

Rest

30–45 s

The play-by-play

How to do it.

Step 01
Hold dumbbell with torso bent forward
Step 02
Keep upper arm close to torso
Step 03
Extend arm backward until straight
Step 04
Squeeze triceps at lockout
Step 05
Return slowly
Step 06
Repeat

What separates good from great

Pro cues.

Use light weight
Keep elbow fixed
Control the movement

Common questions

Questions, answered.

What is the Kickbacks?: Isolation triceps exercise with arm extended backward.
What muscles does the Kickbacks work?: The Kickbacks primarily works your triceps. It also recruits your forearms and core as secondary movers.
What equipment do I need for the Kickbacks?: You need dumbbells to perform the Kickbacks.
How many sets and reps should I do for the Kickbacks?: A typical prescription for the Kickbacks is 3–4 sets of 10–15 reps. Rest about 30–45 seconds between sets.
Is the Kickbacks good for beginners?: Yes. The Kickbacks is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Kickbacks.

How to do it.

Pro cues.

Questions, answered.

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