IsolationDumbbell
Dumbbell Triceps Kickback
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
📋How to Perform
- Lean forward at the hips with your non-working hand supported firmly on a flat bench for stability
- Hold a dumbbell in your working hand with your upper arm positioned parallel to your torso and close to your side
- Start with your elbow bent at approximately 90 degrees, with the dumbbell hanging down toward the floor
- Keep your upper arm completely stationary and locked in position - it should not move at all during the exercise
- Take a breath, then extend your elbow to press the dumbbell straight back behind you in a controlled motion
- Continue extending until your arm is completely straight and forms a straight line with your upper arm and torso
- At full extension, squeeze your triceps as hard as possible and hold the peak contraction for 1-2 seconds
- Slowly and with complete control, lower the dumbbell back to the starting 90-degree position, taking 2-3 seconds to maintain constant tension in your triceps
💡Coaching Cues
- ✓
Keep upper arm still
- ✓
Full extension at top
- ✓
Squeeze triceps hard
- ✓
Control the movement
- ✓
Keep back flat
- ✓
One arm at a time
⚠️Common Mistakes
- ✗
Moving upper arm during movement
- ✗
Not achieving full extension
