The dumbbell kickback is an isolation exercise targeting the tricep. It involves extending the arm backward while keeping the upper arm stationary, effectively working the tricep and engaging the shoulders as secondary muscles.
Also Works
Shoulders
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Bring your upper arms close to your sides, with your elbows bent at a 90 degree angle.
4
Extend your arms straight back, squeezing your triceps at the top of the movement.
5
Pause for a moment, then slowly lower the dumbbells back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Lock your upper arm parallel to the floor and only move from the elbow down to fully isolate the triceps.
•Squeeze hard at full extension and hold for a beat to maximize the peak contraction where the triceps are shortest.
•Hinge forward at the hips at least 45 degrees to keep gravity working against the triceps throughout the full range of motion.
Common Mistakes
•Dropping the upper arm below parallel, which removes tension from the triceps at the most important part of the movement.
•Swinging the dumbbell back using shoulder momentum rather than extending purely from the elbow.
•Using too heavy a weight and only achieving a partial range of motion, never reaching full elbow extension.