Dumbbell Kickback

Exercise / Triceps

Dumbbell Kickback

The dumbbell kickback is a popular strength training exercise that targets the triceps muscles in the back of your upper arms. It helps strengthen and tone the triceps, contributing to overall arm strength and aesthetics.

Among the exercises that work the arm muscles, kickback and its variations are very effective. You can easily apply these exercises with dumbbells, cables or resistance bands.

How To do:

Dumbbell Kickback

Starting Position: Place one knee and one hand on a bench. Keep your lower back in a neutral position– not too arched and not too rounded.

Bring your shoulder next to your body. Pull back your upper arm so that it is next to (parallel) your body.

Form: Exhale and straighten your arm alongside your body. Hold for a brief second at the top and then slowly lower to the starting position.

Tips: Be mindful of the position of your lower back. Don’t let your lower back round too far forwards. Use your lower back muscles to keep your spine and pelvis in a neutral position.

In regards to the upper body, do your best to keep your upper arm at your side throughout the entire exercise.

Kickback exercise works best with light to moderate weights and medium to high reps. Use the kickbacks as a finishing workout and really feel the pump.

Dumbbell Kickback – Benefits

Triceps Strengthening: The primary focus of the dumbbell kickback is to target the triceps muscles, which are essential for arm extension. By regularly performing this exercise, you can build strength in the triceps, leading to better performance in pushing movements and enhanced arm definition.

Isolation of Triceps: The dumbbell tricep kickback is an isolation exercise that builds strength and muscle in all three heads that make up the tricep muscle, meaning it mainly targets the triceps without involving other major muscle groups. This isolation allows you to concentrate on the triceps and develop them more effectively.

Arm Definition: As the triceps become stronger and more toned, your arms’ overall appearance will improve. Well-developed triceps add definition to your arms, giving them a more sculpted and aesthetically pleasing look. Also, dumbbell kickbacks are one of the most effective arm exercises to tone up flabby arms and build up your triceps.

Versatility: Dumbbell kickbacks can be performed with minimal equipment, requiring only a single dumbbell. This makes it a versatile exercise that can be done at home or in the gym.

Joint Stability: During the exercise, your shoulder and elbow joints are engaged and stabilized. This helps in improving joint stability and may reduce the risk of certain injuries.

Improved Pushing Strength: Strengthening the triceps through dumbbell kickbacks can enhance your pushing strength in various exercises, such as push-ups, bench press, and overhead presses.

Balanced Arm Development: The dumbbell kickback allows you to work each arm independently, which can help identify and correct any strength imbalances between the right and left arm.

Dumbbell Kickback – Muscles Worked

Target - Triceps
triceps muscle worked 1

Dumbbell Kickback Variations