Dumbbell Kickback
Execution Guide
- Place one knee and hand on a bench for support, holding a dumbbell in the other hand.
- Keep your upper arm parallel to the floor and elbow bent at 90 degrees.
- Extend your arm straight back by contracting the triceps.
- Squeeze at full extension and hold briefly.
- Bend the elbow to return to the starting position.
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 interval48 hours
Goal
Isolate the triceps (lateral head) with a kickback motion
Difficulty
Beginner
Burn (10m)
20-30
Equipment
DumbbellFlat Bench
Anatomy
Primary
Triceps (Lateral Head)
Secondary
Rear Deltoids