Dumbbell Bench Triceps Kickback
How to do it
Starting position
- Place one hand and the same-side knee on the bench.
- Hold a dumbbell in the opposite hand and bend forward until your torso is parallel to the floor.
- Pin your elbow to the side of your torso and bend it to 90 degrees.
- Keep your back straight and lock your shoulders in place.
Movement
- Keep your elbow in place and extend only your forearm back.
- At full extension, squeeze your triceps for 1 sec.
- Slowly return to 90 degrees.
- Keep your shoulder from swinging back and forth.
Breathing
Exhale as you extend, inhale as you bend.
Cautions
- If your elbows drop down, it turns into a shoulder exercise.
- If it is too heavy, you end up swinging your whole arm, so keep it light.
- If your upper body rises, the angle breaks down and the squeeze disappears.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Rear delts · Lower back |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
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How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Glute Bridge Skull CrusherHarderDumbbell Decline Triceps ExtensionHarderMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseCable Rope PushdownSimilar exerciseBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.