{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Tricep Dumbbell Kickback",
      "kind": "common"
    },
    {
      "text": "Dumbbell Kickback",
      "kind": "common"
    },
    {
      "text": "Standing Dumbbell Tricep Kickback",
      "kind": "common"
    },
    {
      "text": "Patadas traseras",
      "kind": "common"
    },
    {
      "text": "Bent-Over Dumbbell Triceps Extension",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "anconeus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "stabilizer"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-extension"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "655,1703,2660"
  },
  "id": "oec:dumbbell-triceps-kickback",
  "instructions": {
    "setup": [
      "Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip.",
      "Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and soft bend in your knees.",
      "Pull your elbows up tight against your ribs so your upper arms align roughly parallel to your torso, with forearms hanging down at a 90-degree angle."
    ],
    "steps": [
      "Extend both elbows backward until your arms are fully straight and parallel to your torso, keeping your upper arms stationary.",
      "Squeeze your triceps firmly at peak extension for a brief pause.",
      "Lower the dumbbells under control by flexing at the elbows back to the 90-degree starting position without swinging."
    ],
    "breathing": "Exhale as you extend your elbows to push the weights back; inhale as you return to the starting bend.",
    "cues": [
      "Keep elbows pinned to your ribs.",
      "Move only the forearms.",
      "Pause and squeeze at lockout."
    ],
    "common_faults": [
      {
        "fault": "Swinging the upper arms forward and back to gain momentum.",
        "correction": "Lock your upper arms in place parallel to the torso and only articulate the elbow joints."
      },
      {
        "fault": "Dropping the elbows below torso level, reducing range and tension at lockout.",
        "correction": "Keep your elbows pulled high and tight throughout the entire set."
      },
      {
        "fault": "Standing too upright, which turns the movement into a partial swing without tension at the top.",
        "correction": "Hinge forward until your torso is roughly 45 degrees or closer to parallel with the floor."
      }
    ],
    "safety": {
      "precautions": [
        "Select light to moderate loads to avoid straining the lower back or forcing compensatory momentum."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Triceps Kickback",
  "previous_ids": [
    "oec:tricep-dumbbell-kickback",
    "oec:patadas-traseras",
    "oec:bent-over-dumbbell-triceps-extension"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Tricep Dumbbell Kickback",
        "url": "https://wger.de/en/exercise/655/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "http://www.bodybuilding.com/"
      },
      {
        "title": "wger: Patadas traseras",
        "url": "https://wger.de/en/exercise/1703/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Mariano_O"
      },
      {
        "title": "wger: Bent-Over Dumbbell Triceps Extension",
        "url": "https://wger.de/en/exercise/2660/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-triceps-kickback"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that targets the triceps by extending the elbows while holding a bent-over torso position."
}