How to do the Dumbbell Kickback
Dumbbell Kickback is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Kickback demonstration · © GymiaFit
Dumbbell Kickback at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Kickback step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
- 4Extend your arms straight back, squeezing your triceps at the top of the movement.
- 5Pause for a moment, then slowly lower the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Kickback — questions
What muscles does the Dumbbell Kickback work?
The Dumbbell Kickback primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Kickback?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Kickback suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Kickback?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Kickback demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.