How many reps of the dumbbell triceps kickback should a beginner do per arm?

Two to 3 sets of 12 to 15 reps per arm with a light dumbbell works well, since this move is about a strict squeeze rather than heavy load. Progress by tightening the lockout and pause at the top before you reach for more weight.

What can replace the dumbbell triceps kickback?

A cable or band triceps kickback both keep tension on at the start of the rep, where a dumbbell hanging straight down gives almost none.

What is the dumbbell triceps kickback good for?

Use it as a light, squeeze-focused finisher for the triceps and for building the mind-muscle connection with the muscle. It's a poor choice as a primary mass builder, since the hinged position limits how much weight you can safely handle.

Beginner

Dumbbell Triceps Kickback

With the upper arm held parallel to the floor, the kickback loads the triceps hardest at the fully contracted position, making it a great squeeze-focused finisher. It's light by nature, so chase strict form and a hard contraction rather than heavy weight. Ideal for building the mind-muscle connection.

Equipment: Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Lateral Head, Triceps Brachii Medial Head, Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Hinge forward at the hips with a flat back, holding a dumbbell in one hand.
2
Raise your upper arm until it is parallel to the floor and pinned to your side.
3
Start with your elbow bent at about 90 degrees and forearm hanging down.
4
Extend your elbow to swing the dumbbell back until your arm is straight.
5
Squeeze the triceps hard at full lockout.
6
Lower under control back to 90 degrees, finish the set, then switch arms.

Tips

Keep your upper arm still and horizontal; only the forearm should move.
Squeeze at the top instead of swinging the weight up with momentum.
Keep your back flat and neck neutral throughout the hinge.

Variations

Common mistakes

The upper arm drops below parallel to the floor as the set goes on, turning the kickback into a rowing motion instead of an elbow extension.
Swinging the dumbbell back with momentum from the shoulder replaces the strict elbow lockout this exercise depends on for its squeeze.
Rounding the back to reach a heavier dumbbell overloads the spine in a position meant to be a light, controlled hinge.
The neck cranes up to check form mid-set, pulling the upper back out of the flat position the hinge depends on.

Frequently asked

How many reps of the dumbbell triceps kickback should a beginner do per arm?: Two to 3 sets of 12 to 15 reps per arm with a light dumbbell works well, since this move is about a strict squeeze rather than heavy load. Progress by tightening the lockout and pause at the top before you reach for more weight.
What can replace the dumbbell triceps kickback?: A cable or band triceps kickback both keep tension on at the start of the rep, where a dumbbell hanging straight down gives almost none.
What is the dumbbell triceps kickback good for?: Use it as a light, squeeze-focused finisher for the triceps and for building the mind-muscle connection with the muscle. It's a poor choice as a primary mass builder, since the hinged position limits how much weight you can safely handle.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Triceps exercises