This triceps exercises is quite strong for being handled with smaller weights. When exercising a triceps exercise, weights should be treated with care. There is no need for heavier dumbbells unless you feel challenged to it. To do the dumbbell kickback exercise you’ll require lighter weights then the usual ones on other triceps exercises.
Position your body on a bench to a parallel position of the floor. Place one hand and leg on a bench (form the same side). Your back should form a posture parallel to the floor. Grab a lighter dumbbell in the free hand and place the arm also parallel to the floor. Make the elbow hang with the dumbbell. Now from this position, extend the arm backwards and then bring it back to initial position.
Make 3 sets of 12, 10 and 8 repetitions (this is a default setting). You can also do this exercise without the assistance of a bench.