10 Best Dumbbell Kickback Alternatives for Triceps Strength
The Dumbbell Kickback is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Side Push-up.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Kickback
- Primary muscle
- Triceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Shoulders
How to perform Dumbbell Kickback
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match - Triceps
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the triceps with bodyweight alone.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
2. One Arm Dip
55% match- Triceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand facing away from a bench or chair, with your feet shoulder-width apart.
- Place one hand on the bench or chair behind you, fingers pointing towards your body.
- Extend your legs out in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Kickback
- Balance: harder to stay steady on than the Dumbbell Kickback
3. Side Push-up
50% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
- Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
- Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
4. Triceps Dip (Between Benches)
49% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Kickback
5. Left Hook. Boxing
47% match- Delts
- Bodyweight
- Intermediate
- Compound
A looser match: it works the delts rather than the triceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Keep your left hand up to protect your face and your right hand by your chin.
- Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
- Twist your torso and engage your core muscles to generate power in the punch.
- Snap your arm back to the starting position and repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, not triceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Kickback
- Balance: harder to stay steady on than the Dumbbell Kickback
6. Body Tricep Press
45% match- Triceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Position a bar in a rack at chest height.
- Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- Progress from bodyweight by adding chains over your shoulders.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not standing
- Balance: easier to stay steady on than the Dumbbell Kickback
7. Triceps Press
44% match- Triceps
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground.
- Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
- Balance: easier to stay steady on than the Dumbbell Kickback
8. Triceps Dip
44% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
9. Triceps Dips Floor
43% match- Triceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
- Slide your butt off the front of the chair with your legs extended in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
- Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: seated, not standing
- Balance: easier to stay steady on than the Dumbbell Kickback
10. Bench Dip (Knees Bent)
42% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, the same as the Dumbbell Kickback
- Equipment: bodyweight only, not free weights
- Body position: seated, not standing
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.
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