FitCi
Dumbbell Triceps Kickback is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell, cable, resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place one hand and knee on a bench so your torso is parallel to the floor.
- Hold a dumbbell in the other hand and pin your upper arm to your torso.
- Keeping your upper arm still, extend your forearm backward.
- Squeeze your triceps when your arm is fully straight.
- Bend back to the starting position under control.
Coaching tip
Keep your upper arm fixed parallel to your torso; fully contract at the top.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Triceps Dips, Bench Dips
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.