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Triceps · Dumbbell · Beginner

How to do Dumbbell Kickback

The dumbbell kickback is an isolation exercise targeting the triceps. It involves extending the arm backward while keeping the upper arm stationary, effectively working the triceps and engaging the shoulders as secondary muscles.

Dumbbell Kickback demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Kickback, step by step

  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.

Station taken, or training at home? Alternatives to Dumbbell Kickback →

Muscles worked

Dumbbell Kickback works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Kickback in SPLYT

Dumbbell Kickback is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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