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Dumbbell Tricep Kickback Strength Standards

Quick Answer Dumbbell Tricep Kickback

A 180 lb male with an Intermediate-level Dumbbell Tricep Kickback of 43 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 67 lbs (0.37x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Dumbbell Tricep Kickback demonstration
Competition-Verified

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
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Dumbbell Tricep Kickback?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Dumbbell Tricep Kickback?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

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

How Does Age Affect Dumbbell Tricep Kickback Strength?

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

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 your E1RM progress →
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?

These Dumbbell Tricep Kickback standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Dumbbell Tricep Kickback Good for Your Weight?

Strength standards help you objectively measure your Dumbbell Tricep Kickback performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM 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.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Dumbbell Tricep Kickback depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Dumbbell Tricep Kickback within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE