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Dumbbell Kickback

Difficulty Level

Beginner

Focus

Strength

Muscles Involved

Triceps, Delts

Equipment

Dumbbells

Progression

Triceps Pressdown

Progression

Cable Lying Triceps Extension

Angle Based Images : Dumbbell Kickback Video
Angle Based Images : Dumbbell Kickback Video
Angle Based Images : Dumbbell Kickback Video
Angle Based Images : Dumbbell Kickback Video
Angle Based Images : Dumbbell Kickback Video
Dumbbell Kickback : Step 1
Step 1 Kneel over one side of a weight bench by placing one knee and one hand on the bench. Position the standing leg slightly back and to the side with the foot firmly planted on the floor. The torso should be parallel to the floor. Grab a dumbbell with the free hand with an overhand grip and position the elbow at your side so the upper arm is parallel to the floor.
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Dumbbell Kickback : Step 2
Step 2 Keeping the upper arm stationary, extend the arm behind you by contracting the triceps. Pause for one second at the top and then return to the start position.

Progressions & Variations

Tips

Avoid using a swinging motion to lift the weight. Instead, use a slow, controlled motion throughout.

Make sure to extend your elbow all the way at the top of the movement.

Choose the appropriate weight for your skill level. A lighter weight can still be very effective.

Related Exercises

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