Dumbbell Kickback

Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.

IntermediateUpper Arms Dumbbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Kickback

Isolation

Dumbbell Standing Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated One Arm Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Description

A Dumbbell Kickback is a strength training exercise that targets the triceps. It requires the individual to hold a weight with both hands and extend the arm behind them.

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How to do Dumbbell Kickback

01
Setup
Stand with your feet hip-width apart, holding a dumbbell in one hand. Hinge forward slightly at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor.
02
Setup
Bend the elbow of the working arm to a 90-degree angle, tucking your upper arm close to your torso so it's parallel to the floor. The dumbbell should be hanging directly below your elbow.
03
Exhale and extend your forearm straight back, contracting your triceps to fully straighten your arm without locking the elbow. Focus on moving only your forearm.
04
Inhale and slowly return the dumbbell to the starting position, maintaining control throughout the movement. Your upper arm should remain stationary and parallel to the floor.
05
Complete the desired number of repetitions on one arm before switching to the other arm.

Tips

Keep your upper arm stationary and parallel to the floor throughout the movement to isolate the triceps effectively.
Imagine pushing the dumbbell directly behind you, not just lifting it, to maximize triceps contraction.
Maintain a slight bend in your elbow at the top of the extension to keep tension on the triceps and protect the joint.
Control the eccentric (lowering) phase of the movement, resisting gravity to further engage the muscle fibers.

Common mistakes

Swinging the arm or using momentum instead of triceps engagement is a common error; keep your upper arm fixed and focus on a controlled forearm extension.
Allowing the upper arm to drop or move during the exercise reduces triceps isolation; ensure your upper arm remains parallel to the floor and tucked close to your body.
Hyperextending the elbow at the top can strain the joint; stop just short of full lockout to maintain tension and protect your elbow.

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Questions

What muscles does Dumbbell Kickback work?

Dumbbell Kickback primarily targets Triceps Brachii.

Is Dumbbell Kickback good for beginners?

Dumbbell Kickback is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Kickback?

You need Dumbbell to perform Dumbbell Kickback. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Kickback?

Keep your upper arm stationary and parallel to the floor throughout the movement to isolate the triceps effectively. Imagine pushing the dumbbell directly behind you, not just lifting it, to maximize triceps contraction. Maintain a slight bend in your elbow at the top of the extension to keep tension on the triceps and protect the joint. Control the eccentric (lowering) phase of the movement, resisting gravity to further engage the muscle fibers.

What are common mistakes when doing Dumbbell Kickback?

Swinging the arm or using momentum instead of triceps engagement is a common error; keep your upper arm fixed and focus on a controlled forearm extension. Allowing the upper arm to drop or move during the exercise reduces triceps isolation; ensure your upper arm remains parallel to the floor and tucked close to your body. Hyperextending the elbow at the top can strain the joint; stop just short of full lockout to maintain tension and protect your elbow.