Step by step
- Place one knee and one hand on a bench, back straight.
- Pick up the dumbbell and raise your elbow until your upper arm is parallel to the floor.
- Straighten your arm back until it's straight.
- Return slowly, bending your elbow without dropping your upper arm.
Tip: Squeeze your triceps for a second with your arm straight.
Common mistakes
Your upper arm stays fixed, parallel to the floor; only your forearm moves.
Use light weight and control the movement.
Straighten your arm fully.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it a good exercise?
It's a good complement with light weight; for heavier loads, cables or the close-grip press are better.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add triceps kickback to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.