SHIFT Fit
Dumbbell triceps kickback
Dumbbell triceps kickback: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Support one hand with torso hinged and elbow raised.
- Straighten working elbow backwards. Keep upper arm still. Bend the working elbow back to its starting position without moving your upper arm.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep upper arm still. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once. The listed repetitions are the total across both arms in each set, not an additional prescription for each arm. Divide them as evenly as possible between arms; for an odd total, alternate which arm gets the extra repetition on the next set or session. Set up securely for each arm. Take the stated between-set rest after completing both arms.
Equipment
- dumbbells
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. Total repetitions across both arms in each set. | dumbbells, full gym |
| intermediate | 2 sets × 8 reps; 75s rest between sets. Total repetitions across both arms in each set. | dumbbells, full gym |
| intermediate | 3 sets × 8 reps; 90s rest between sets. Total repetitions across both arms in each set. | dumbbells, full gym |
| intermediate | 2 sets × 12 reps; 90s rest between sets. Total repetitions across both arms in each set. | dumbbells, full gym |
| intermediate | 2 sets × 6 reps; 90s rest between sets. Total repetitions across both arms in each set. | dumbbells, full gym |
| intermediate | 1 set × 8 reps. Total repetitions across both arms in each set. | dumbbells, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Moving the upper arms with every repetition; flaring the ribs; forcing the shoulders into deep extension. Exercise check: Keep upper arm still.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.