How to do the Dumbbell Standing Kickback
Dumbbell Standing 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 Standing Kickback demonstration · © GymiaFit
Dumbbell Standing Kickback at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Standing 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.
- 3Extend your arms straight back, squeezing your triceps at the top of the movement.
- 4Pause for a moment, then slowly lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Standing Kickback — questions
What muscles does the Dumbbell Standing Kickback work?
The Dumbbell Standing Kickback primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Standing 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 Standing 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 Standing 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 Standing 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.