Tricep Dumbbell Kickback
- Primary musclesTriceps
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Tricep Dumbbell Kickback".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsHold a dumbbell in each hand with palms facing each other. Soften your knees and hinge forward until your torso is close to parallel with the floor.
Keep your back flat and your head in line with your spine. Pin your upper arms against your sides, parallel to the floor, with elbows bent to 90 degrees.
Exhale and straighten your elbows to swing the weights back until each arm is fully extended.
Squeeze your triceps for a brief moment at the top.
Inhale and bring the weights forward again under control, then repeat for the planned reps.
Only your forearms should move. If your upper arms drop, use lighter dumbbells.
Work one arm at a time with your free hand on a bench for support if your lower back tires.
Keep your wrists straight so the weight stays in line with your forearm.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.