The tricep kickback is a single-joint isolation exercise where you hinge forward at the hips, pin your upper arm against your side, and extend your elbow to press a dumbbell straight back behind you. Your upper arm doesn’t move at all. Only your forearm travels, and the whole rep ends with your arm locked out straight behind your body, which is where your triceps hit their hardest squeeze. It’s a light exercise, usually 2 or 3 sets of 12 to 20 reps, and it’s almost always programmed at the end of an arm day rather than as a main lift.
You might want a swap for a few reasons. A dumbbell kickback loses almost all its resistance once your arm passes horizontal, so the hardest part of the lift, the lockout, is also the part with the least load on it. That’s backward from how you’d usually want to train a peak contraction. Some gyms don’t have open bench space for it, your lower back might not love the bent-over hold for high reps, or you’ve simply run kickbacks for months and your triceps have stopped responding to them.
Here are the 8 tricep kickback alternatives I reach for most, ranked by how well they isolate the triceps with a real peak contraction at full elbow extension, how they load compared to a kickback’s weak resistance curve, and what equipment they need. A few of these are near-identical swaps that fix the kickback’s biggest flaw, and others are heavier or bodyweight options for when you want something different entirely. I’ve mixed in cable, dumbbell, band, and bodyweight versions so you can pick one that fits whatever equipment you’ve actually got in front of you. I’ll tell you when to use each one and exactly how to do it.
Table of Contents
- 1 The 8 Best Tricep Kickback Alternatives
- 2 Reasons to Choose a Tricep Kickback Alternative
- 3 Muscles Worked by the Tricep Kickback
- 4 FAQs
- 4.1 What’s the closest alternative to a tricep kickback?
- 4.2 Why do tricep kickbacks feel easy at lockout?
- 4.3 Can I build tricep size without kickbacks?
- 4.4 What’s the best tricep kickback alternative at home?
- 4.5 Why does my lower back hurt during tricep kickbacks?
- 4.6 How many tricep exercises should I do per workout?
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 10 Best Front Squat Alternatives
- 6.2 The 9 Best Pendlay Row Alternatives
- 6.3 The 10 Best Bent Over Row Alternatives
- 6.4 The 10 Best Glute Bridge Alternatives
- 6.5 The 10 Best Plank Alternatives
- 6.6 The 9 Best T-Bar Row Alternatives
- 6.7 The 10 Best Lying Leg Curl Alternatives
- 6.8 The 8 Best Incline Bench Press Alternative
- 6.9 The 10 Best Box Jump Alternatives
- 6.10 The 10 Best Leg Extension Alternatives
- 6.11 The 8 Best Ab Rollout Alternatives
- 6.12 The 9 Best Barbell Row Alternatives
- 6.13 The 8 Best Decline Bench Press Alternatives
- 6.14 The 10 Best Dumbbell Pullover Alternatives
- 6.15 The 10 Best Lat Pulldown Alternatives
The 8 Best Tricep Kickback Alternatives
- Cable Kickback
- Tricep Pushdown
- Single-Arm Pushdown
- Overhead Cable Tricep Extension
- Overhead Dumbbell Tricep Extension
- Resistance Band Pushdown
- Skull Crusher
- Bench Dip
1. Cable Kickback
When to Perform Cable Kickbacks
This is the closest swap there is for a dumbbell kickback, and it fixes the one thing wrong with the original. A low pulley keeps tension on your triceps through the whole range instead of letting it drop off near lockout, so the hardest part of the rep stays hard. Use it any time your gym has an open low pulley, or whenever you want a kickback that actually challenges you at full extension. I run this for 3 sets of 12 to 15 reps per arm, usually as one of the last exercises on an arm day.
How to Perform Cable Kickbacks
- Attach a single handle to a low pulley and stand facing the machine, holding the handle in one hand.
- Hinge forward at the hips until your torso is close to parallel with the floor, bracing your free hand on your knee or a bench.
- Pin your upper arm against your side with your elbow bent, forearm pointing toward the machine.
- Extend your elbow to press the handle straight back until your arm is fully locked out, then return under control.
Equipment: cable machine, low pulley, single handle attachment.
This video from Live Lean TV Daily Exercises shows how to perform the single-arm cable tricep kickback.
Tips for Cable Kickbacks
- Set the pulley low enough that the cable pulls roughly in line with your forearm at the bottom of the rep.
- Keep your upper arm locked against your side. If it swings forward, your shoulder is doing the work instead of your triceps.
- Squeeze hard for a full second at lockout, since that’s the point the cable finally lets you load properly.
- Go lighter than a dumbbell kickback weight. Constant cable tension makes the same load feel noticeably harder.
2. Tricep Pushdown
When to Perform Tricep Pushdowns
Use this when you want the most efficient tricep isolation exercise in the gym. Both elbows stay pinned at your sides through the whole set, the cable keeps constant tension, and you can load it heavier than a kickback ever gets loaded. It’s a staple for a reason. I typically run 3 sets of 12 to 15 reps at the end of a push day, right after the heavier compound pressing is done.
How to Perform Tricep Pushdowns
- Attach a straight bar or rope to a high pulley and grip it with an overhand grip, or a neutral grip for the rope.
- Pin your elbows to your sides and start with your forearms parallel to the floor.
- Extend your elbows to press the attachment down until your arms are straight.
- Let the weight return under control back to the starting position.
Equipment: cable machine, straight bar or rope attachment.
This video from ScottHermanFitness shows how to perform the cable tricep pushdown.
Tips for Tricep Pushdowns
- Keep your elbows locked at your sides. If they drift forward or back, your shoulders are helping press the weight down.
- Lean forward slightly from the hips instead of standing bolt upright.
- Add a short pause at full extension for a harder squeeze.
- Switch between the straight bar, the rope, and a single-arm handle every few weeks to keep the stimulus fresh.
3. Single-Arm Pushdown
When to Perform Single-Arm Pushdowns
This is the unilateral answer to a kickback, and it’s a good fit if one arm is noticeably weaker than the other. Training one side at a time means the strong arm can’t compensate for the weak one the way it can on a two-handed pushdown. It’s also a solid pick if your gym’s cable stack only has one D-handle free. I run 3 sets of 12 to 15 reps per arm, training the weaker side first.
How to Perform Single-Arm Pushdowns
- Attach a single handle to a high pulley and grip it with one hand, palm facing in.
- Pin your elbow to your side, standing side-on or facing the machine.
- Extend your elbow to press the handle down to your hip, keeping your upper arm still.
- Let the handle return under control back to the starting position.
Equipment: cable machine, single handle attachment.
This video from HASfit shows how to perform the unilateral single-arm tricep pushdown.
Tips for Single-Arm Pushdowns
- Rotate your palm to face your hip as you lock out, which lets you squeeze harder at the bottom.
- Keep your torso still. Twisting toward the machine turns this into an ab exercise instead of a tricep one.
- Use a weight you can control for a full second at lockout instead of muscling through the rep.
- Train both arms for equal sets even if one side feels stronger.
4. Overhead Cable Tricep Extension
When to Perform Overhead Cable Tricep Extensions
Reach for this when you want to hit the long head of your triceps, which a kickback barely touches since your upper arm never travels overhead. Putting your arm overhead stretches the long head across both the elbow and shoulder joints, so this pairs well opposite a pushdown or kickback in the same session. I run this for 3 to 4 sets of 12 to 15 reps, since the constant cable tension makes it work well at higher reps.
How to Perform Overhead Cable Tricep Extensions
- Attach a rope to a high pulley and face away from the stack, standing a foot or two in front of it.
- Grab the rope with both hands, palms facing each other, and step forward to create tension.
- Bend your elbows so your hands drop behind your head, keeping your upper arms pointed forward and still.
- Extend your elbows to press the rope forward and up, spreading the ends slightly at full extension.
Equipment: cable machine, high pulley, rope attachment.
This video from Live Lean TV Daily Exercises shows how to perform the standing high pulley overhead cable tricep extension with rope.
Tips for Overhead Cable Tricep Extensions
- Keep your upper arms fixed and pointed forward. Letting them drift back turns this into a shoulder exercise.
- Lean forward slightly from the hips to keep the cable path in line with your arms.
- Set the pulley as high as it goes so you get a full stretch behind your head at the bottom.
- Spread the rope apart at the top of each rep for a harder peak contraction.
Want more cable-only options? See our cable tricep exercises roundup.
5. Overhead Dumbbell Tricep Extension
When to Perform Overhead Dumbbell Tricep Extensions
This is the version I’d pick if I only had a single dumbbell and no cable machine. It hits the same long head stretch as the cable version, just with a resistance curve closer to a kickback’s, harder at the bottom and lighter near lockout. Use it when you’re training at home or your gym’s cable stack is tied up. I usually program 3 sets of 10 to 12 reps, either in the same slot a kickback would sit in or as a finisher after a heavier press.
How to Perform Overhead Dumbbell Tricep Extensions
- Stand or sit holding a dumbbell vertically overhead, cupping the top plate with both hands.
- Keep your upper arms close to your ears and pointed straight up.
- Bend your elbows to lower the dumbbell behind your head until your forearms are roughly parallel to the floor.
- Extend your elbows to press the dumbbell back overhead, without letting your upper arms drift forward.
Equipment: one dumbbell.
This video from ScottHermanFitness shows how to perform the standing overhead dumbbell tricep extension.
Tips for Overhead Dumbbell Tricep Extensions
- Keep your elbows pointed forward, not flared out to the sides.
- Control the lowering phase, since that’s where the long head gets its stretch.
- If your shoulders don’t love a full overhead range, stop a few inches short instead of forcing it.
- Go a size lighter than you think, since the overhead position exposes weak stabilizer strength before your triceps are the limiting factor.
6. Resistance Band Pushdown
When to Perform Resistance Band Pushdowns
This is the pick when you’re traveling, training at home with no cable stack, or just want a joint-friendly finisher. A band gives you the same constant tension as a cable pushdown, just at a fraction of the cost and with no machine required. I run 3 sets of 15 to 20 reps here, since bands tend to feel easiest right where a cable would feel hardest, so higher reps make up for the lighter effective load near lockout.
How to Perform Resistance Band Pushdowns
- Anchor a resistance band to a doorframe, rack, or sturdy object above your head.
- Grip the band with both hands, or one hand for a unilateral version, and pin your elbows to your sides.
- Extend your elbows to press the band down until your arms are straight.
- Let the band return under control back to the starting position.
Equipment: one resistance band and a high anchor point.
This video from Rogue Fitness shows how to perform the banded tricep pushdown.
Tips for Resistance Band Pushdowns
- Use a light or medium band to start. Bands get harder fast as they stretch, so it’s easy to overestimate what you need.
- Anchor the band as high as you can reach so the pulling angle matches a cable pushdown.
- Keep your elbows pinned at your sides the whole set.
- Carry a spare band in a gym bag or suitcase. It weighs almost nothing and covers your triceps anywhere.
7. Skull Crusher
When to Perform Skull Crushers
This is the heaviest loading option on the list, so use it when you want to add real strength and size to your triceps instead of just pumping them out with light kickback weight. Lying on a bench and lowering an EZ bar toward your forehead gives your long head a deep stretch at the bottom, which most kickback swaps don’t come close to matching. I’d program this for 3 sets of 8 to 12 reps as a main tricep lift, not a finisher.
How to Perform Skull Crushers
- Lie on a flat bench holding an EZ bar or barbell with a shoulder-width grip, arms extended over your chest.
- Keep your upper arms still and pointed toward the ceiling.
- Bend your elbows to lower the bar toward your forehead, letting your forearms do all the moving.
- Extend your elbows to press the bar back up to the starting position.
Equipment: EZ bar or barbell and a flat bench.
This video from ScottHermanFitness shows how to perform the skull crusher.
Tips for Skull Crushers
- Keep your upper arms fixed and slightly angled back over your head, not straight up, so the bar clears your forehead.
- Start light. The stretched bottom position is where most elbow pain shows up.
- Control the lowering phase instead of dropping the bar toward your head.
- Swap to a rope pushdown or an EZ bar substitute if your wrists don’t like the angled grip.
For a full breakdown of how this compares to a similar overhead-loaded lift, see our tricep extension vs skull crusher comparison.
8. Bench Dip
When to Perform Bench Dips
This is the no-cable, no-dumbbell option, good for a home gym or the end of a hotel room workout. Your bodyweight replaces the dumbbell, and keeping your hips close to the bench keeps the emphasis on your triceps instead of your chest. Bodyweight reps in the 10 to 15 range are a good starting point, and once that’s easy for multiple sets, resting your feet on a second bench or a step raises the difficulty without adding equipment.
How to Perform Bench Dips
- Sit on the edge of a bench and place your hands on the edge next to your hips, fingers pointing forward.
- Walk your feet out and slide your hips off the bench, supporting your weight on your hands.
- Bend your elbows to lower your hips toward the floor, keeping them close to the bench.
- Press through your hands to extend your elbows and return to the starting position.
Equipment: one bench or sturdy chair.
This video from LIVESTRONG shows how to perform the tricep bench dip.
Tips for Bench Dips
- Keep your hips close to the bench the whole rep. Walking your feet too far out shifts the work onto your shoulders.
- Stop the descent once your upper arms are about parallel to the floor. Going deeper stresses the front of your shoulder joint.
- If your shoulders complain, bend your knees and keep your feet closer in to reduce the range and the load.
- Add a plate on your lap once bodyweight reps stop being a challenge.
If bench dips bother your shoulders, see our tricep dip alternatives for other options.
Reasons to Choose a Tricep Kickback Alternative
There are a few good reasons to swap the tricep kickback for one of the options above. None of them are a downgrade, and most of them fix a real weakness in the original exercise. For more single-joint tricep options beyond this list, see our isolation tricep exercises guide.
- Kickbacks lose tension at lockout. The cable kickback, tricep pushdown, and resistance band pushdown all keep constant load through the range, so the hardest part of the rep stays hard.
- You want to hit the long head. A kickback keeps your elbow at your side the whole time, but the overhead cable and dumbbell extensions stretch the long head across your shoulder as well as your elbow.
- You want to add real strength. The skull crusher lets you load far heavier than a kickback ever will, since your whole arm is supported by the bench.
- You have no cable machine or bench available. The resistance band pushdown and bench dip need almost nothing, so a busy gym or a home setup doesn’t have to be a missed tricep day.
- Your triceps have stalled on kickbacks. A fresh angle like the single-arm pushdown or overhead extension gives your arms a new stimulus after months on the same lift.
Muscles Worked by the Tricep Kickback
Your triceps brachii sits on the back of your upper arm and has three heads that all cross the elbow joint, but only the long head also crosses the shoulder joint. Because a kickback keeps your upper arm fixed at your side, it doesn’t stretch the long head much across the shoulder, and that’s the main gap the overhead extensions on this list fill in. Anyone chasing a bigger, more complete-looking arm should train all three heads across a week instead of repeating the same elbow path every session. The kickback and its alternatives are single-joint or near single-joint exercises that train these three heads almost on their own:
- Triceps brachii, lateral head: the primary target on a kickback, and it stays the focus on exercises where your elbow stays pinned at your side, like the pushdown, single-arm pushdown, and cable kickback. It’s what gives the outside of your arm its shape.
- Triceps brachii, long head: barely stretched on a standard kickback, but loaded hardest on the overhead cable and dumbbell extensions and on the skull crusher’s forehead-loaded bottom position.
- Triceps brachii, medial head: active on every variation, but especially on heavier lifts like the skull crusher, where it helps stabilize the elbow under load.
- Anconeus: a small muscle at the back of the elbow that assists with lockout on every exercise on this list, though it’s too small to train directly.
- Posterior deltoid: gets secondary work on the kickback and cable kickback, since your shoulder helps hold your upper arm still in that bent-over position.
- Core and lower back: work isometrically on the kickback, cable kickback, and bench dip to hold your hinged or supported position steady while your arm moves.
For more on training the triceps by head, see our guides to long head tricep exercises, lateral head tricep exercises, and medial head tricep exercises.
FAQs
What’s the closest alternative to a tricep kickback?
The cable kickback. It’s the same hinged position and the same elbow path, but the cable keeps tension on your triceps at lockout instead of letting it drop off the way a dumbbell does. If your gym doesn’t have an open low pulley, the single-arm pushdown is the next closest thing.
Why do tricep kickbacks feel easy at lockout?
Gravity is pulling the dumbbell straight down, and once your arm passes horizontal behind you, there’s barely any vertical distance left for gravity to resist. Your triceps still have to hold the contraction, but the actual load on them drops off fast right when you’d want it hardest. A cable or band fixes this because the resistance stays roughly constant no matter what angle your arm is at, which is why lifters who want a real peak contraction usually end up switching to one of those two.
Can I build tricep size without kickbacks?
Yes. Your triceps grow from loading them through a full range with enough volume over time, and they don’t care whether that load comes from a cable, a dumbbell, a band, or your own bodyweight. Any exercise on this list will build your triceps if you train it hard and progress it, whether that means adding weight, adding reps, or slowing the tempo down.
What’s the best tricep kickback alternative at home?
The resistance band pushdown if you have a band and a door anchor, and the bench dip if you don’t have any equipment at all. Between the two, you can cover the same lateral head focus a kickback trains without ever needing a cable machine. A single dumbbell adds the overhead extension to your options too.
Why does my lower back hurt during tricep kickbacks?
Usually it’s the bent-over hold itself, not the arm movement. Holding a hinged position for 12 to 20 reps in a row asks a lot of your lower back and hamstrings, especially if your hip mobility is limited. Brace your free hand on a bench for support, cut the set shorter, or switch to the cable kickback or pushdown, which don’t require holding that position for nearly as long.
How many tricep exercises should I do per workout?
One or two is usually enough on a day where you’re also pressing, since your triceps already get worked by the bench press, overhead press, or dips before you isolate them. On a dedicated arm day, 2 to 3 tricep exercises covering different angles, like a pushdown, an overhead extension, and a kickback variation, will cover the muscle well without piling on junk volume.
Key Takeaways
If you want the closest fix for a kickback’s weak lockout, go with the cable kickback or the tricep pushdown. If you’re chasing raw strength and size, the skull crusher will let you load heavier than a kickback ever will. Training at home with a band or nothing at all, the resistance band pushdown and bench dip will still build real triceps size over time. And if you want to hit the long head a kickback skips over entirely, add the overhead cable or dumbbell extension into your rotation. Pick based on your equipment and how your lower back and shoulders feel, and progress it the same way you’d progress a kickback: more weight or more reps over time. You don’t need all 8 in one program. Two that fit your setup and rotate every few months will do more for your arms than chasing every option on this list at once.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
