10 Best Tricep Dumbbell Kickback Alternatives for Home Workouts

The Tricep 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: Tricep Dumbbell Kickback

Tricep Dumbbell Kickback
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to perform Tricep Dumbbell Kickback
  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.
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Ranked Tricep Dumbbell Kickback Alternatives

10 substitutes, ranked by how closely each one matches the Tricep 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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    60% 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
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    55% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Tricep Dumbbell Kickback
    • Balance: harder to stay steady on than the Tricep Dumbbell Kickback
  3. Side Push-upPlay demonstration

    3. Side Push-up

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
  4. Triceps Dip (Between Benches)Play demonstration

    4. Triceps Dip (Between Benches)

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Tricep Dumbbell Kickback
  5. Left Hook. BoxingPlay demonstration

    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
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. 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 Tricep Dumbbell Kickback
    • Balance: harder to stay steady on than the Tricep Dumbbell Kickback
  6. Body Tricep Press

    6. Body Tricep Press

    45% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. 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.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Tricep Dumbbell Kickback
  7. Triceps PressPlay demonstration

    7. Triceps Press

    44% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Tricep Dumbbell Kickback
  8. Triceps DipPlay demonstration

    8. Triceps Dip

    44% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Triceps Dips FloorPlay demonstration

    9. Triceps Dips Floor

    43% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Tricep Dumbbell Kickback
  10. Bench Dip (Knees Bent)Play demonstration

    10. Bench Dip (Knees Bent)

    42% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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 Tricep Dumbbell Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing

Why You Might Need a Tricep Dumbbell Kickback Alternative

You may swap kickbacks because of elbow pain, limited dumbbell load, poor stability, or a desire for better progressive overload. Kickbacks isolate the triceps via elbow extension but rely on bent-over positioning that can load the lower back and scapular stabilizers. Alternatives like pushdowns or overhead extensions let you increase load and manage joint shear while keeping tension on the long and lateral heads. If you lack dumbbells, bodyweight or cable variations deliver similar triceps activation with safer joint angles; cue: stabilize the scapula and avoid letting the elbow drift forward during the concentric.

Tricep Dumbbell Kickback FAQ

What muscles does Tricep Dumbbell Kickback work?

The kickback primarily targets the triceps brachii, emphasizing the lateral and long heads through elbow extension. Cue: keep the humerus nearly parallel to the floor and extend only at the elbow to maximize triceps loading and limit deltoid involvement.

Can I build muscle without doing Tricep Dumbbell Kickback?

Yes. You can build triceps muscle with progressive overload using pushdowns, skull crushers, dips, or close-grip pressing. Cue: prioritize full elbow extension, controlled eccentrics of 2–3 seconds, and incremental load increases to drive hypertrophy.

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