Dumbbell Kickback

Exercise / Triceps

How To do a Dumbbell Kickback

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.

Dumbbell Kickback – Benefits

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.

  • The dumbbell tricep kickback is an isolation exercise which builds strength and muscle in all three heads which make up the tricep muscle. Also, dumbbell kickbacks are one of the most effective arm exercises to tone up flabby arms and build up your triceps.
  • 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 – Muscles Worked

Target - Triceps
triceps muscle worked 1

Dumbbell Kickback Variations