Dumbbell triceps kickback

Dumbbell, hinged over a bench

Also called db triceps kickback, triceps kickback

Hinge forward with the upper arm level and pinned beside the torso, then straighten the elbow until the arm is behind you.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better2.0
Below average; better options exist for every goal. 2 sources.
- 2/5 Hardest at the shortened position and almost no force when lengthened, so the force curve is backwards. Renaissance Periodization, The Worst Exercises People Still Do (And What’s Better) @ 13:20videoExpert opinion2025checked by AI
- 2/5 No tension in the stretch and tension rises as muscle shortens, the wrong bias; cables or overhead extensions are better. Named worst of the worst. C tier. Jeff Nippard, The Best & Worst TRICEPS Exercises (Ranked Using Science) @ 10:07videoExpert opinion2024checked by AI
Loaded stretch higher is better1.0
Hardest part is at short muscle length. 1 source.
- 1/5 Essentially no load in the stretched position, with peak force at full shortening. Renaissance Periodization, The Worst Exercises People Still Do (And What’s Better) @ 13:20videoExpert opinion2025checked by AI