Build old-school arms with this classic tricep exercise
Four-time Mr. Olympia winner Jay Cutler is back with another exercise for lifters looking to build thick, well-defined arms. In his latest YouTube video, the bodybuilding icon highlights one of the most underrated movements in arm training: the dumbbell triceps kickback. According to Cutler, this old-school exercise is a powerhouse for developing the long head of the triceps, a crucial muscle for achieving that full, horseshoe-shaped arm look.
Our team at Generation Iron is here to break it down.
The Forgotten Triceps Builder
While many gym-goers prioritize skull crushers, dips, and pushdowns, Cutler stresses that the kickback remains one of the best isolation exercises for the triceps—especially for shaping the outer sweep of the muscle group.
“It’s very easy with a dumbbell or cable,” Cutler explains. “Still going to focus on repetitions. Really get that squeeze in the triceps and extend the arm all the way back.”
This focus on full extension is key. The long head of the triceps only fully activates when the arm is completely extended behind the torso—exactly what the kickback does best.
Proper Kickback Execution
In the video, Cutler demonstrates the movement by leaning forward over a bench, keeping his elbow high and tight to the body. He then drives the dumbbell backward in a slow, controlled arc, pausing briefly to contract the tricep before returning to the start.
His training tip: Aim for 10 to 12 reps, making sure to isolate each arm for maximum tension and control. He prefers the single-arm variation, although he also endorses doing both arms at once depending on comfort and stability.
“I like to lean over doing this a little bit so I can get that extension to really pop that tricep,” he says.
Why the Kickback Still Works
Cutler isn’t just talking theory—he still trains seven days a week and incorporates this movement regularly. For someone who’s maintained massive, muscular arms well after his competitive years, that’s saying something.
He reminds viewers that it’s not always about chasing heavy weights. Instead, isolation, mind-muscle connection, and proper mechanics are what keep the arms growing and injury-free.
Quick Tips for Maximum Kickback Effectiveness
- Stance: Lean forward using a bench for support. Maintain a neutral spine.
- Form: Keep your elbow tight and extend the dumbbell fully behind your body.
- Focus: Squeeze the tricep at the top of the movement to maximize long head activation.
- Reps: 10–12 controlled reps per arm.
- Variations: Try single-arm for better focus or dual-arm for efficiency.
Wrap Up
Jay Cutler’s reintroduction of the triceps kickback serves as a solid reminder that some of the simplest exercises are still among the most effective. If you’re looking to improve your tricep detail and long head development, this classic movement deserves a spot in your next arm day.
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