How to do the dumbbell triceps kickback

Step by step

1. Grab a light dumbbell and hold it to your side with your palm facing your thigh.
2. Lean your torso forward as you push your butt back to maintain a neutral back.
3. Lift your elbow to your side, inhale, and extend your arm by engaging your tricep. Breathe out.
4. Hold the contraction for a second and slowly bring the dumbbell back down as you breathe in.
5. Keep your shoulder and elbow in a stationary position throughout each repetition.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell triceps kickback

• 6-Week Bigger Arms3 × 12
• 6-Week Back Builder3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.