Dumbbell Kickback
A bent-over triceps isolation exercise where you extend dumbbells behind you while keeping the upper arms still.
Secondary muscles
How to do it
- Stand with a dumbbell in each hand and hinge forward at the hips with a flat back.
- Bend your elbows to about 90 degrees and pin your upper arms alongside your torso.
- Brace your torso and keep your elbows still.
- Straighten your arms by driving the dumbbells back until your elbows are fully extended.
- Squeeze your triceps at the back of the movement.
- Bend your elbows under control to return to the start position.
Form cues
- Keep elbows glued in
- Only move the forearms
- Squeeze at full extension
- Keep your back flat
Common mistakes
- Swinging the dumbbells with the shoulders or torso
- Letting the elbows drift away from the ribs
- Dropping the upper arms during the set
- Snapping the weights down instead of lowering slowly
Breathing
Inhale as you bend the elbows to the start position, and exhale as you straighten the arms back.
