Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing Kickback
Dumbbell Standing Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell One Arm Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Kickback
Upper Arms · Triceps Brachii · Dumbbell
Description
A strength exercise where you hold a dumbbell in each hand, bend over slightly, and kickback the weights behind you.
Save Dumbbell Standing Kickback to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Standing Kickback
- 01Setup
Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip. Hinge forward slightly at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor.
- 02Setup
Bend your elbows to 90 degrees, pinning your upper arms close to your sides and parallel to the floor. Your forearms should hang straight down with the dumbbells.
- 03
Exhale as you extend your elbows, contracting your triceps to "kick back" the dumbbells directly behind you. Focus on moving only your forearms and keeping your upper arms stationary.
- 04
Fully extend your arms until your triceps are completely contracted and your arms are straight. Hold this peak contraction briefly.
- 05
Inhale as you slowly and controllably return the dumbbells to the starting position, allowing your forearms to hang vertically again. Maintain tension in your triceps throughout the eccentric phase.
Tips
- Keep your upper arms stationary throughout the movement; only your forearms should move to isolate the triceps effectively.
- Focus on a strong contraction at the top of the movement, squeezing your triceps as if trying to touch the back of your arms together.
- Control the eccentric (lowering) phase, resisting the weight as it returns to the starting position to maximize muscle engagement.
- Choose a weight that allows you to maintain strict form; using too heavy a weight will often lead to swinging and shoulder involvement.
Common mistakes
- Swinging the weights using momentum instead of triceps strength; fix this by lowering the weight and focusing on a controlled, deliberate extension.
- Allowing the upper arms to drop or move away from the body; fix this by pinning your elbows tightly to your sides and keeping your upper arms parallel to the floor.
- Arching your lower back excessively; fix this by engaging your core and maintaining a slight hinge at the hips with a flat back throughout the exercise.
In the Ellim app, Dumbbell Standing Kickback unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell standing kickback?
Get Ellim — FreeQuestions
What muscles does Dumbbell Standing Kickback work?
Dumbbell Standing Kickback primarily targets Triceps Brachii.
Is Dumbbell Standing Kickback good for beginners?
Dumbbell Standing 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 Standing Kickback?
You need Dumbbell to perform Dumbbell Standing 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 Standing Kickback?
Keep your upper arms stationary throughout the movement; only your forearms should move to isolate the triceps effectively. Focus on a strong contraction at the top of the movement, squeezing your triceps as if trying to touch the back of your arms together. Control the eccentric (lowering) phase, resisting the weight as it returns to the starting position to maximize muscle engagement. Choose a weight that allows you to maintain strict form; using too heavy a weight will often lead to swinging and shoulder involvement.
What are common mistakes when doing Dumbbell Standing Kickback?
Swinging the weights using momentum instead of triceps strength; fix this by lowering the weight and focusing on a controlled, deliberate extension. Allowing the upper arms to drop or move away from the body; fix this by pinning your elbows tightly to your sides and keeping your upper arms parallel to the floor. Arching your lower back excessively; fix this by engaging your core and maintaining a slight hinge at the hips with a flat back throughout the exercise.
Related exercises
Dumbbell Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Single Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Alternate Extension
Upper Arms · Triceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Dumbbell Standing Kickback.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store