# Bilateral Dumbbell Triceps Kickback

A bent-over triceps kickback with a dumbbell in each hand, both arms working at once. The upper arms stay fixed along your torso while the elbows straighten, isolating the triceps.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-both-arms-kickback/video/male.mp4
- HTML: https://seto.fit/exercises/bilateral-dumbbell-triceps-kickback/

## Muscles worked

- Triceps: 9/10
- Rear delts: 4/10
- Lats: 3/10
- Forearms: 3/10

## How to do the Bilateral Dumbbell Triceps Kickback

1. Dumbbell in each hand, hips back, torso nearly parallel.
2. Upper arms alongside your torso, elbows bent.
3. Straighten both arms back, keeping your upper arms fixed.
4. Lower the dumbbells under control and repeat.

### Full technique — 7 steps

1. Hold a dumbbell in each hand with palms facing your body.
2. Bend your knees slightly and push your hips back until your torso is nearly parallel to the floor.
3. Keep your back flat and your head in line with your spine.
4. Bring both upper arms alongside your torso with elbows bent about 90 degrees.
5. Keep the upper arms fixed and straighten both elbows until your arms are straight behind you.
6. Squeeze your triceps at the top without letting your shoulders swing.
7. Lower the dumbbells until your forearms hang straight down again, then repeat.

## Common mistakes

- Swinging the torso to finish reps
- Letting upper arms swing
- Turning it into a row
- Stopping short of full extension
- Standing too upright

## Form cues

- Upper arm stays fixed
- Straighten arms completely
- Keep wrists straight
- Use lighter dumbbells
- Hinge, don't stand upright

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Skull Crusher](https://seto.fit/exercises/cable-skull-crusher/), [Elbows Out Triceps Pushdown](https://seto.fit/exercises/elbows-out-triceps-pushdown/)
- **Machine**: [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/), [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/)
- **Resistance bands**: [Resistance Band Triceps Kickback](https://seto.fit/exercises/resistance-band-triceps-kickback/), [Single Arm Resistance Band Triceps Pushdown](https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Bilateral Dumbbell Triceps Kickback — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Dumbbell Skull Crusher](https://seto.fit/exercises/skull-crusher-dumbbell/) — Intermediate

## Quick answers

### What muscles does the Bilateral Dumbbell Triceps Kickback work?

Primary: Triceps 9/10. Also works: Rear delts 4/10, Lats 3/10, Forearms 3/10.

### When should I do the Bilateral Dumbbell Triceps Kickback in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Bilateral Dumbbell Triceps Kickback?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bilateral Dumbbell Triceps Kickback?

Cable machine: Cable Skull Crusher, Elbows Out Triceps Pushdown. Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Resistance bands: Resistance Band Triceps Kickback, Single Arm Resistance Band Triceps Pushdown. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is a harder version of the Bilateral Dumbbell Triceps Kickback?

Dumbbell Overhead Triceps Extension (Beginner), Dumbbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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