Dumbbell Kickback
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.
BEGINNER
Dumbbell Tricep Kickbacks
An isolation exercise targeting the triceps by extending the arm backward with a dumbbell, improving upper-arm strength, definition, and elbow-extension control.
Demonstration Video
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Target Muscles
Instructions
- Prepare for a triceps reversal by picking up a bench on a flat surface and planting a dumbbell on the left side at one end.
- Position yourself on the left side of the bench with your right knee and right hand on the bench.
- Using a neutral grip, grab a dumbbell in your left hand. Keep your back straight and look straight ahead. Press your left shoulder against your body and bend your elbow, forming a 90-degree angle with your shoulder and forearm. This is the starting position.
- Moving only by the elbow, lift the dumbbell behind you until your arm is fully extended. Pause, then lower the dumbbell back to the starting position.
Tips
- Keep your head straight and look ahead, as this will keep your back straight.
- Move the weight with your triceps, maintaining control of the weight as you slowly lower the dumbbells back to the starting position.
- Keep your body as still as possible, moving only your forearms.
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