10 Best Dumbbell Kickback Alternatives for Triceps Strength

The Dumbbell Kickback is done standing with dumbbells. Ranked closest by our scoring: the Tricep Dumbbell Kickback, the Dumbbell One Arm Kickback and the Dumbbell Seated One Arm Kickback. Two harder versions, the Dumbbell Standing Kickback and the Standing One-arm Dumbbell Triceps Extension, are listed below as progressions rather than swaps.

Dumbbell KickbackWatch the Dumbbell Kickback

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Kickback

The steps for the Dumbbell Kickback itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Dumbbell · Beginner · Isolation

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
  4. Extend your arms straight back, squeezing your triceps at the top of the movement.
  5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Kickback Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Kickback on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Tricep Dumbbell Kickback

    1. Tricep Dumbbell Kickback

    99% match

    Triceps · Beginner · Isolation

    Pick this when you want an easier version that still works the triceps.

    • Dumbbell
    How to perform it
    1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
    2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
    3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: kickback, the same as the Dumbbell Kickback
    • Primary muscle: triceps, the same as the Dumbbell Kickback
    • Equipment: free weights, the same as the Dumbbell Kickback
    • Body position: standing, the same as the Dumbbell Kickback
  2. Dumbbell Standing KickbackPlay demonstration

    Progression

    2. Dumbbell Standing Kickback

    99% match

    Triceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the triceps.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Extend your arms straight back, squeezing your triceps at the top of the movement.
    4. Pause for a moment, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: kickback, the same as the Dumbbell Kickback
    • Primary muscle: triceps, the same as the Dumbbell Kickback
    • Equipment: free weights, the same as the Dumbbell Kickback
    • Body position: standing, the same as the Dumbbell Kickback
  3. Dumbbell One Arm KickbackPlay demonstration

    3. Dumbbell One Arm Kickback

    96% match

    Triceps · Beginner · Isolation

    It uses the same equipment and still works the triceps.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
    4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
    5. Slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: kickback, the same as the Dumbbell Kickback
    • Primary muscle: triceps, the same as the Dumbbell Kickback
    • Equipment: free weights, the same as the Dumbbell Kickback
    • Body position: standing, the same as the Dumbbell Kickback
  4. Dumbbell Seated One Arm KickbackPlay demonstration

    4. Dumbbell Seated One Arm Kickback

    91% match

    Triceps · Beginner · Isolation

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
    2. Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
    3. Extend your arm straight back, keeping your elbow close to your body.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: kickback, the same as the Dumbbell Kickback
    • Primary muscle: triceps, the same as the Dumbbell Kickback
    • Equipment: free weights, the same as the Dumbbell Kickback
    • Body position: seated, not standing
  6. Dumbbell Seated KickbackPlay demonstration

    6. Dumbbell Seated Kickback

    86% match

    Triceps · Beginner · Isolation

    Pick this when you want to work the triceps with less balance to manage.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
    2. Bend your knees slightly and lean forward from your hips, keeping your back straight.
    3. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
    4. Extend your arms straight back, squeezing your triceps at the top of the movement.
    5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: kickback, the same as the Dumbbell Kickback
    • Primary muscle: triceps, the same as the Dumbbell Kickback
    • Equipment: free weights, the same as the Dumbbell Kickback
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Dumbbell Kickback

Why You Might Need a Dumbbell Kickback Alternative

You might substitute the Dumbbell Kickback for several reasons: wrist or elbow pain from the bent-over position, lack of dumbbells, or a need for greater load progression. Some lifters prefer compound presses for strength while others want isolation for shaping. Alternatives let you shift emphasis between the triceps' long head and lateral head by changing joint angles and grip. For example, overhead extensions bias the long head due to shoulder flexion, while pushdowns emphasize the lateral head. Use technique cues, keep the elbow pinned, avoid shoulder swing, and achieve full elbow extension, to preserve effective triceps biomechanics.

Dumbbell Kickback FAQ

What muscles does Dumbbell Kickback work?

Dumbbell Kickback primarily targets the triceps brachii, with emphasis on the lateral and long heads during elbow extension. It is an isolation movement that minimizes shoulder movement, so the triceps perform most of the work during the lockout phase.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.