Triceps · 10 substitutes

Dumbbell Kickback alternatives

The best alternative to the Dumbbell Kickback is the Barbell Lying Triceps Extension: both hands share one bar, so you can load the most weight and add it in small jumps. Here, being supported takes the lower back out of it, so the target muscle can go to failure.

The Dumbbell Kickback is a triceps extension: straightening the elbow against resistance, which isolates the triceps. Every swap below keeps that movement and the same main muscle, so it can take the Dumbbell Kickback’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.

With dumbbells · 1
With your bodyweight · 1
With resistance bands · 1
On a cable machine · 2
On a machine · 2
With a barbell · 2
On a Smith machine · 1

Dumbbell Kickback alternatives with dumbbells

Dumbbell Tate Press
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.

Dumbbell Kickback alternatives with your bodyweight

Bodyweight Kneeling Triceps Extension
No equipment needed; make it harder with a slower lowering or a pause at the hardest point. Here, kneeling locks the hips so you can’t use momentum.

Dumbbell Kickback alternatives with resistance bands

Band Side Triceps Extension
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.

Dumbbell Kickback alternatives on a cable machine

Cable Pushdown
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack.
Cable Triceps Pushdown (V-bar)
On the cable stack, so the weight changes in small steps and the tension never drops off. Here, the neutral grip is easier on the wrists and elbows.

Dumbbell Kickback alternatives on a machine

Lever Triceps Extension
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Assisted Standing Triceps Extension (With Towel)
A guided machine version: easy to learn, easy to load, and safe to take to failure. Here, standing makes your core and legs hold you steady.

Dumbbell Kickback alternatives with a barbell

Barbell Lying Triceps Extension
Both hands share one bar, so you can load the most weight and add it in small jumps. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Barbell Lying Triceps Extension Skull Crusher
A barbell version you can load heavy and track week to week. Here, being supported takes the lower back out of it, so the target muscle can go to failure.

Dumbbell Kickback alternatives on a Smith machine

Smith Machine Incline Tricep Extension
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter. Here, the incline angle moves more of the work to the upper chest and front shoulders.

How to swap it in

Use the substitute in the same slot, for the same sets and rep range you used on the Dumbbell Kickback. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.

Need the original? How to do the Dumbbell Kickback, step by step →

Questions

What is the best alternative to the Dumbbell Kickback?

The Barbell Lying Triceps Extension is the closest swap: it’s the same triceps extension and trains the same triceps. Both hands share one bar, so you can load the most weight and add it in small jumps. Here, being supported takes the lower back out of it, so the target muscle can go to failure.

What can I do instead of the Dumbbell Kickback at home?

Bodyweight Kneeling Triceps Extension, Band Side Triceps Extension and Dumbbell Tate Press all work with little or no equipment and keep the same movement: straightening the elbow against resistance, which isolates the triceps.

What muscles should a Dumbbell Kickback alternative work?

The Dumbbell Kickback works your triceps and shoulders. A good substitute keeps the movement the same, straightening the elbow against resistance, which isolates the triceps, so the same muscles do the work even if the equipment changes.

Can I replace the Dumbbell Kickback completely?

Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Dumbbell Kickback. Switching back and forth every session makes progress harder to see.

Track Dumbbell Kickback in SPLYT

Dumbbell Kickback is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More triceps swaps

All triceps exercises → · Ready-made workouts →