ProgreviaTriceps kickback
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How to do it
Torso hinged and upper arm pinned to your side with the elbow fixed and high. Extend the forearm to lockout and squeeze the triceps at the top; the elbow must not move throughout.
Muscles worked
Mainly triceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Triceps kickback compares with other triceps exercises
The catalogue has 11 exercises with triceps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Triceps kickback is number 1.
That makes it a good candidate for adding triceps sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 4 alternatives, such as Triceps pushdown, Overhead cable triceps extension and Bench dips.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Triceps kickback | dumbbells | Low (0.4 out of 2.2) | Basic |
| Triceps pushdown | cable | Low (0.5 out of 2.2) | Basic |
| Overhead cable triceps extension | cable | Low (0.6 out of 2.2) | Basic |
| Overhead dumbbell extension | dumbbells | Low (0.6 out of 2.2) | Needs coaching |
| Bench dips | bodyweight | Low (0.6 out of 2.2) | Basic |
| Seated overhead dumbbell triceps extension | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| EZ bar skull crusher | barbell | Moderate (0.7 out of 2.2) | Needs coaching |
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
- EZ bar skull crusher
- Triceps pushdown
- Overhead dumbbell extension
- Overhead cable triceps extension
- Seated overhead dumbbell triceps extension
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Triceps kickback based on your level, goal and available days.
Build your Triceps workout
Generate a full routine with the emphasis on Triceps and Triceps kickback among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Triceps kickback work?
Triceps kickback mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Triceps kickback should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).
Is Triceps kickback good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.
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