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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.

Good target 43 lb Intermediate at 180 lb
Next tier 67 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Dumbbell Tricep Kickback

A solid (Intermediate) Dumbbell Tricep Kickback for a 180 lb male is about 43 lb (0.24x bodyweight). Use the calculator below to convert your own Dumbbell Tricep Kickback into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 67 lb (0.37x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Dumbbell Tricep Kickback demonstration
Estimated Standards

How strong is your Dumbbell Tricep Kickback? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Triceps, Core
Equipment Dumbbells
Standards Coverage 21 bodyweights × 5 levels
Difficulty Beginner
Type Isolation

How Strong Is Your Dumbbell Tricep Kickback?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 43 lbs (0.24x bodyweight) on the Dumbbell Tricep Kickback ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Dumbbell Tricep Kickback entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

43 lb Typical 1RM (Intermediate)
0.24x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Dumbbell Tricep Kickback?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Dumbbell Tricep Kickback Good?

A quick read on what counts as a good Dumbbell Tricep Kickback at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Dumbbell Tricep Kickback is about 43 lb (0.24x bodyweight). Advanced lifters hit 67 lb (0.37x), and Elite is 95 lb (0.53x).

Women (140 lb): a good (Intermediate) Dumbbell Tricep Kickback is about 24 lb (0.17x bodyweight). Advanced lifters hit 36 lb (0.26x), and Elite is 49 lb (0.35x).

How Much Should You Be Able to Dumbbell Tricep Kickback?

Men: a 180 lb male should lift about 43 lb at an Intermediate level (a beginner target is around 11 lb).

Women: a 140 lb female should lift about 24 lb at an Intermediate level (a beginner target is around 8 lb).

By bodyweight (men): A 150 lb lifter lifts about 36 lb, and a 220 lb lifter lifts about 51 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 40 lb, while by age 50 the Intermediate standard is about 36 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Dumbbell Tricep Kickback Strength?

How Dumbbell Tricep Kickback standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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

What Do Dumbbell Tricep Kickback Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

  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.

Read the complete Dumbbell Tricep Kickback guide on FitnessVolt →

Tips for Dumbbell Tricep Kickback

  • 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.

Where Do These Dumbbell Tricep Kickback Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Dumbbell Tricep Kickback Good for Your Weight?

Use this page to compare your Dumbbell Tricep Kickback against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Dumbbell Tricep Kickback 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.