Triceps Kickback (Dumbbell)
Complete guide to Triceps Kickback (Dumbbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Triceps Kickback (Dumbbell)
Grab a dumbbell and place your free hand and knee on a flat bench for support.
Hold the dumbbell with your working arm and bring your upper arm parallel with the floor, elbow bent at 90 degrees.
Engage your abs and take a breath.
Extend your forearm backward by straightening your elbow, squeezing your tricep at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |