Bilateral Dumbbell Triceps Kickback — how to, muscles worked, alternatives

How to do the Bilateral Dumbbell Triceps Kickback

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

Full technique — 7 steps

Hold a dumbbell in each hand with palms facing your body.
Bend your knees slightly and push your hips back until your torso is nearly parallel to the floor.
Keep your back flat and your head in line with your spine.
Bring both upper arms alongside your torso with elbows bent about 90 degrees.
Keep the upper arms fixed and straighten both elbows until your arms are straight behind you.
Squeeze your triceps at the top without letting your shoulders swing.
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

Substitutes by equipment

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

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 Beginner
Harder Dumbbell Skull Crusher 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.