Setup and loading
Light dumbbells.
How to do the dumbbell triceps kickback step by step
- Hinge until your torso is nearly parallel to the floor, upper arms tight to your body.
- Straighten your elbows, driving the dumbbells back.
- Return slowly.
Form cues
- Upper arm parallel to the floor and still
- Squeeze at the end
Common mistakes
- Swinging your arm
Advertisement
Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement