At a glance
- Main muscle
- Triceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 12 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1 kg
How to do it
- Upper arm still.
- Fully extend.
- Don't swing.
Pick a weight you can lift for 12 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating C
No tension in the stretch: poor resistance profile.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Single-Arm Dumbbell Overhead Extension · Dumbbell · rating A
- Dumbbell Skull Crusher · Dumbbell · rating A
- Cable Triceps Kickback · Cable · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell triceps kickback.
Let Mitta set the weight.
Mitta plans the dumbbell triceps kickback with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell triceps kickback
What muscles does the dumbbell triceps kickback work?
The dumbbell triceps kickback mainly trains your triceps.
How many reps of the dumbbell triceps kickback should I do?
Mitta plans the dumbbell triceps kickback at 12 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell triceps kickback?
Good alternatives that train the same muscle are the single-arm dumbbell overhead extension, dumbbell skull crusher and cable triceps kickback.
Is the dumbbell triceps kickback good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell triceps kickback have rating C?
No tension in the stretch: poor resistance profile.