Tricep Dumbbell Kickback
The Tricep Dumbbell Kickback primarily targets your Triceps. It requires dumbbell and is best suited to beginner lifters.
Beginner level · Equipment: Dumbbell · Isolation · Push
Primary muscles: Triceps
How to perform Tricep Dumbbell Kickback
- Step 1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Step 2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- Step 3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Step 4. Repeat the movement for the prescribed amount of repetitions.
Sample sets & reps for Tricep Dumbbell Kickback
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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