How To Do Tricep Kickbacks


Chris Freytag demonstrating a Tricep Kickback

Tricep kickback is an exercise that uses dumbbells to strengthen and tone the triceps for strong, sculpted arms. If you are sick of your arms wiggling and waving even when your hand has stopped, then this move is for you. Many people complain that as they age their upper arm starts to sag. there is a way to combat this from happening to you. If you learn how to do tricep kickback you will have one very simple way to strengthen and tone your upper arms and keep them from looking like your great grandma’s did!

When you learn how to do tricep kickback we suggest you start with lighter weights. It is extremely important you learn how to do this move properly and with full range of motion. If the weights are too heavy, you will be inhibited from this. For instance, the elbows should begin in a parallel position with the shoulders. When the weights are too heavy, you won’t be able to hold the arms up that high therefore starting in the wrong position from the get-go. Start light, go full range, then add heavier weights as you feel more confident in your ability to do it properly.

Tricep kickback can be part of an overall body workout or you can pair it with other great tricep exercises such as the tricep overhead extension for a superset and to double up on your upper arm. These two moves together are a powerhouse way to keep your arms tight, sculpted and ready for anything! Try to incorporate tricep kickback into your regular workout routine or check out our 15-minute tricep toning workout!

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How To Do Tricep Kickbacks

Here are the steps to performing Tricep Kickback:

1) Start with feet hip distance apart, engage abdominals, and sit back into a slight squat with arms bent at 90- degree angles, and dumbbells on the sides of the chest.

2) Press dumbbells back past hips hugging the side body while working your triceps and return the arms back to 90- degrees with control.

What Muscles Do Tricep Kickbacks Work?

Tricep kickback is a move that strengthens and tones the tricep and all other muscles of the upper arm. If you want to avoid saggy arms, you should learn how to do tricep kickback.

Benefits of Tricep Kickbacks

There are many reasons you should incorporate tricep kickback into your workouts. Here are just a few:

Strengthens Triceps

Tricep kickback is a great upper body move! Using a light to medium pair of dumbbells, the triceps get stronger as they work to press and pull the dumbbells out and in. This pushing and pulling motion is a sure fire way to tone up those triceps.

Strengthens Shoulders

Tricep kickback targets the tricep muscle directly, but indirectly your shoulder is also getting a challenge. Keeping the dumbbells lifted and in place works your shoulder muscles as well as your entire arm.

Strengthens Upper Back

While you work your tricep kickback, the upper back muscles are engaged the entire time. You want to avoid scrunching and overuse of the tops of the shoulders, so by engaging your upper back muscles you will have better form during your tricep kickback.

How Many Calories Does a Tricep Kickback Burn?

People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at higher intensity. Bottom line: the harder you work, the more calories you burn.

Tricep kickback builds muscle in your body, which makes for a better metabolism and higher calorie burn all day long.

Other Exercises Similar to Tricep Kickbacks

If you like the tricep kickback and the results you get from it, here are a few more exercises you might want to try.

How To Do Bicep Curl

How To Do Lateral Raise

How To Do Shoulder Front Raise

Incorporating Tricep Kickbacks Into Your Workouts

Tricep kickback is a great exercise to practice any time on its own. However, you could also incorporate it into other workouts to mix them up. Here are some ideas to make that happen.

Use Tricep Kickbacks in An Arm Workout

Combining several upper body exercises in one training session can shape that upper body and work your arms to the max. Use this workout as your arm day challenge. You’ll sculpt and shape your biceps, triceps and shoulders.

Sculpt and Tone Your Arms Workout: Try each exercise below for the number of repetitions listed with just a few seconds in between to rest.

10 Overhead Shoulder Press

10 Shoulder Lateral Raise

10 Push Ups

10 Renegade Rows

10 Bicep Curl

10 Tricep Kickback

Repeat 3 times.

Use Tricep Kickbacks in a Full Body Strength Workout

Getting a full body workout feels amazing. You walk away knowing you tackled it all! Not only do you make the most of your time, but if you move from one exercise to the next without stopping you will get your heart rate up as well. This workout gets it all done using basic strength moves like tricep kickback.

Full Body Strength and Tone: Warm up for about 2-3 minutes then do between 10-15 of each of the following moves:

Squat To Bicep Curl

Tricep Kickback

Side To Side Squat Swing

Plank To Upright Row

Overhead Shoulder Press

Plie V Raise

Single Arm Row (10 each arm)

Russian Twist

Use Tricep Kickbacks In a HIIT Workout

High-Intensity Interval Training, or HIIT, has become a phenomenon due to the results seen time and time again. You can easily incorporate tricep kickback into a HIIT workout that skyrockets the heart rate and targets the upper and lower body both! Just surround it with some high-intensity cardio moves and you’ve got your fat blaster. Check this out:

HIIT Workout: Grab a pair of dumbbells and do each of the following moves for 30 seconds with no rest between moves. After completing all 4 moves, take a 30-second break and repeat. Go through the sequence 4 times.

Squat Jumps

Tricep Kickback

Split Jumps

Plie V Raise


Repeat 3 times

Here are 3 more workouts to help tighten and tone your triceps!

Upper Body HIIT Workout

15-Minute Tricep Toning Workout

Terrific Toned Triceps

Targets: triceps, shoulders, quads

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