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.
Description
A strength exercise where you hold a dumbbell in each hand, bend over slightly, and kickback the weights behind you.
How to Do Dumbbell Standing Kickback
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Fully extend your arms until your triceps are completely contracted and your arms are straight. Hold this peak contraction briefly.
- 5
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.
Variations
Dumbbell Standing Triceps Extension
Target your triceps with the dumbbell standing triceps extension. This isolation exercise strengthens and sculpts the back of your upper arms effectively.
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell One Arm Kickback
Isolate your triceps with the dumbbell one-arm kickback. This effective exercise targets the back of your upper arm for definition and strength.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
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Dumbbell Lying Triceps Extension
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Dumbbell Lying Single Extension
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Dumbbell Lying Alternate Extension
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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