Skip to content
Dumbbell Tricep Kickback strength standards

What is a good Dumbbell Tricep Kickback?

For a 180 lb male, an Intermediate Dumbbell Tricep Kickback is about 43 lb (0.24x bodyweight). Advanced starts around 67 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Dumbbell Tricep Kickback Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 3 11 25 45 68
120 4 13 28 48 73
130 5 15 31 52 77
140 7 17 33 55 81
150 8 19 36 58 85
160 9 21 38 61 88
170 10 22 41 64 92
180 11 24 43 67 95
190 12 26 45 70 99
200 13 27 47 73 102
210 14 29 49 75 105
220 16 30 51 78 108
230 17 32 53 80 111
240 18 33 55 82 114
250 19 35 57 85 116
260 20 36 59 87 119
270 21 38 61 89 121
280 22 39 63 91 124
290 23 41 64 93 126
300 24 42 66 95 129
310 25 43 68 97 131

The Dumbbell Tricep Kickback standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Tricep Kickback Standards by Age

How the Dumbbell Tricep Kickback standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 7 18 34 55 80
20 9 21 39 63 91
25 9 21 40 65 94
30 9 21 40 65 94
35 9 21 40 65 94
40 9 21 40 65 94
45 8 20 38 61 89
50 8 19 36 58 83
55 7 17 33 53 77
60 7 16 30 49 70
65 6 14 27 44 64
70 5 13 24 39 57
75 5 12 22 35 51
80 4 10 19 32 46
85 4 9 17 28 41
90 3 8 16 25 37

The Dumbbell Tricep Kickback standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Tricep Kickback Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 43 lbs (0.24x bodyweight) on the Dumbbell Tricep Kickback is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Dumbbell Tricep Kickback Strength Levels Mean

Beginner

You are learning dumbbell stabilization and control on the Dumbbell Tricep Kickback, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Dumbbell Tricep Kickback with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Dumbbell Tricep Kickback is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Dumbbell Tricep Kickback through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Dumbbell Tricep Kickback strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Dumbbell Tricep Kickback

Tier-specific training recommendations to move your Dumbbell Tricep Kickback to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Tricep Kickback 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Dumbbell Tricep Kickback.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Dumbbell Tricep Kickback plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Dumbbell Tricep Kickback strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Dumbbell Tricep Kickback

Dumbbell Tricep Kickback demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Core
Equipment Dumbbells
Difficulty Beginner
Type Isolation
  1. Start by standing with your feet hip-width apart, holding a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and upper body almost parallel to the floor.
  3. Keep your upper arms close to your torso and bend your elbows to form a 90-degree angle.
  4. Extend your arms backward by straightening your elbows while keeping your upper arms stationary.
  5. Squeeze your triceps at the top of the movement and then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, ensuring to maintain proper form throughout the exercise.
  7. Breathe out as you extend your arms and breathe in as you return to the starting position.

Tips

  • Keep your back straight and core engaged to avoid strain.
  • Do not swing the dumbbells; control the movement.
  • Ensure your upper arms stay close to your body throughout the exercise.
  • Adjust the weight to maintain proper form and avoid injury.

Read the complete Dumbbell Tricep Kickback guide on FitnessVolt →

Where Do These Dumbbell Tricep Kickback Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Tricep Kickback table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Tricep Kickback itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Tricep Kickback depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Tricep Kickback after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Tricep Kickback table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.