Dumbbell Kickback
Intermediate
How to Do It
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Range of Motion
Elbow bent at 90 degrees to arm fully extended behind you.
Common Mistakes to Avoid
- ×Swinging the dumbbell instead of using controlled extension
- ×Dropping the upper arm below parallel
- ×Using too heavy a weight
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Isolate the triceps (lateral head) with a kickback motion
Body Part
Upper ArmsEquipment
Dumbbell
Muscles Worked
PrimaryTriceps
Secondary
Shoulders
