Dumbbell Kickback
Muscle Group
Triceps
Equipment
Dumbbells
Difficulty
Beginner
Rear arm extension bent over. Isolates the triceps at end range.
How to Perform This Exercise
- 1 Position yourself seated or standing, torso bent forward, arms at your sides.
- 2 Grasp the dumbbell with a firm grip.
- 3 Keep elbows fixed and close to your body (except overhead).
- 4 Extend your arms while contracting the triceps to lockout.
- 5 Return slowly to the starting position while resisting the weight.
Common Mistakes to Avoid
- Flaring the elbows during the movement, reducing triceps isolation.
- Using body momentum to push the weight instead of controlling it.
- Not reaching full extension, missing the maximum contraction.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Triceps brachii (3 heads)
Secondary Muscles
- Anterior deltoids
- Chest
- Anconeus
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