Triceps · Dumbbells

Dumbbell Kickback

The dumbbell kickback is an isolation exercise that targets the triceps with an emphasis on the peak contraction phase. It is suitable for lifters of all experience levels and fits best toward the end of an arm or push-focused session.

Muscles: Triceps
Equipment: Dumbbells
Type: Strength
Animation: Men and women

How to do it

Place your left knee and left hand on a flat bench for stability, keeping your back straight and parallel to the bench.
Hold a dumbbell in your right hand, with your right upper arm parallel to the floor and your elbow bent at 90 degrees.
Keep your elbow close to your side.
Inhale and brace your core. Exhale as you extend your right arm behind you, focusing on contracting your triceps.
Keep your upper arm stationary, only your forearm should move.
Fully extend your arm at the top of the movement.
Slowly return to the starting position, controlling the weight.

Common mistakes

Dropping the upper arm below torso level, which reduces continuous tension on the triceps.
Using body momentum to swing the dumbbell instead of relying strictly on elbow extension.
Failing to reach full extension at the top, which deprives the triceps of their strongest contraction.
Rounding the lower back while supporting the torso, which places unwanted stress on the spine.

Tips

Pause for a full second at the top of each rep to maximize the triceps squeeze.
Keep the upper arm pinned parallel to your torso and floor from start to finish.
Use a lighter weight that permits strict, deliberate control without any torso twist.

Sets and reps

Perform 3 to 4 sets of 12 to 15 reps per arm, resting 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Can dumbbell kickbacks be performed without a flat bench?

Yes, you can hinge forward while standing in a split stance or brace one hand on a sturdy chair or table.

What should be done if this exercise causes elbow discomfort?

Reduce the dumbbell weight and avoid snapping the joint straight; if discomfort persists, stop the exercise and consult a medical specialist.

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