Triceps Kickback (Dumbbell)
Trains the triceps. You need a dumbbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Triceps Kickback (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
2×12–15the shape they run most (1 session)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body C | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Triceps Kickback (Dumbbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Triceps Kickback (Dumbbell) trains
Technique
How to do the Triceps Kickback (Dumbbell)
- Hold a dumbbell in one hand and hinge forward at your hips until your torso is nearly parallel to the floor, supporting yourself with your free hand on a bench. Raise your upper arm alongside your torso with your elbow bent at 90 degrees.
- Keeping your upper arm stationary, extend your elbow to push the dumbbell backward until your arm is fully extended.
- Pause briefly at full extension, squeezing your triceps.
- Slowly lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions, then switch arms.
Form cues
Getting it right
- Keep your upper arm still and parallel to your torso throughout the movement.
- Avoid swinging the weight; use a slow, controlled motion to keep tension on the triceps.
- Exhale as you extend your arm and inhale as you lower the dumbbell.
- Keep your back flat and your core engaged to protect your lower back.
Substitutes
Swap Triceps Kickback (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Triceps Kickback (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.