Dumbbell Triceps Kickback
How to do it
Starting position
- Hold a dumbbell in one hand and place your other hand on the bench.
- Stand with your feet shoulder-width apart and bend your knees slightly.
- Keep your back straight and look down at the floor.
- Raise your elbow to torso level and keep it pinned.
Movement
- Maintain your elbow angle and slowly extend backward.
- Fully extend your arms until they are parallel to the floor.
- Slowly return to the starting position.
Breathing
Exhale as you extend your arms and inhale as you return.
Trainer tips
- Bend your upper body forward until it is parallel to the ground
- Keep your upper arms pinned against your torso
- Extend your elbows fully and squeeze
Cautions
- It can strain your shoulder joint, so keep your elbow position fixed.
- Dropping the elbows downward
- Swinging the dumbbells with momentum
- Using weight that is too heavy
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Rear delts |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 12–15 reps (one side at a time) |
12 similar exercises
Representative exercise: Band Triceps Kickback
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- Bodyweight Double Triceps Kickback
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How GYMKC sets the weight for this exercise
For example, if you do 12 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 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–15 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 ExtensionHarderDumbbell Seated Single Arm Overhead Triceps ExtensionSimilar exerciseMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar 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.