Beginner
Dumbbell Kickback
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Kickback increases stability and flexibility in your shoulders and arms. The dumbbell kickback prepares you for everyday movements like lifting, pushing, or swimming by growing your upper body strength and range of motion.
Exercise Instructions
-
Step 1
Kneel on one side of a weight bench with one knee and one hand on the bench. Stand your leg slightly back and to the side, with your foot planted firmly on the floor. The torso should be parallel to the floor. Grab a dumbbell with your free hand in an overhand grip and place your elbow alongside your body, so your arm is parallel to the floor. -
Step 2
Keeping your arm still, extend your arm behind you, tensing your triceps. Hold for a second at the top and then return to the starting position.
Muscle Groups
Dumbbell Kickback targets Delts, Triceps as seen below.
Exercise Tips
- Avoid swinging movements to lift the weight. Instead, use slow, controlled movements.
- Be sure to fully straighten your elbow at the top of the movement.
- Choose the right weight for your skill level. Lightweight can still be very effective.
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