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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Triceps

Dumbbell Kickback

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Triceps

You need

Dumbbells, Bench

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Upper arm parallel to the floor
  2. 2Extend until the arm is straight
  3. 3Squeeze for a second

Most common mistake

Swinging the dumbbell with the shoulder.

Watch a demo
C
For triceps
#17 of 20
See the full list →
Research
51
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 51
Target tension · 35%4/5
Loaded stretch · 25%1/5
Progression · 20%3/5
Low cost · 20%4/5

Zero tension at the bottom; it only loads the triceps when fully shortened.

How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • AOverhead Dumbbell ExtensionDumbbell

Takes

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