Dumbbell Kickback

Dumbbell Kickback

The Dumbbell Kickback is a popular exercise that primarily targets the triceps, but also engages the shoulders and upper back muscles. This exercise is particularly beneficial for those looking to tone and strengthen their arms. The Dumbbell Kickback is usually performed in a standing position with a dumbbell in each hand. To execute the Dumbbell Kickback, start by standing with your feet shoulder-width apart while holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. Your upper body should be almost parallel to the floor. Next, position your elbows at a 90-degree angle and tucked close to your sides. While keeping your upper arms stationary, extend your forearms back, fully straightening your arms. Focus on squeezing your triceps at the top of the movement before slowly returning to the starting position. It's important to maintain proper form during the Dumbbell Kickback. Keep your shoulders pulled back and down, and avoid any swinging or jerking motions. Remember to exhale as you extend your arms and inhale as you return to the starting position. To challenge yourself further and increase the effectiveness of this exercise, you can vary the weight of the dumbbells or try performing the exercise one arm at a time. Always start with a weight that is manageable and gradually increase as you gain strength and confidence in your form. Regularly incorporating the Dumbbell Kickback into your fitness routine can lead to stronger and more defined triceps over time.


  • Start by standing with your feet shoulder-width apart and hold a dumbbell in one hand.
  • Bend your knees slightly and hinge forward at the hip so your upper body is roughly parallel to the floor.
  • Keep your back straight and your core engaged throughout the exercise.
  • With your upper arm parallel to the floor, extend your forearm backward, straightening your elbow until your arm is fully extended.
  • Pause for a brief moment at the top of the movement, feeling the contraction in your triceps.
  • Slowly lower the dumbbell back to the starting position, controlling the movement.
  • Repeat for the desired number of repetitions, then switch arms and repeat.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Increase the weight gradually to continuously challenge your muscles.
  • Incorporate slow and controlled movements to maximize muscle engagement.
  • Make sure to keep your core muscles engaged for stability.
  • Don't let your ego dictate the weight you choose; choose a weight that allows you to perform the exercise with proper form.
  • Utilize a full range of motion by fully extending your arm and squeezing your tricep at the top of the movement.
  • Incorporate variations like using resistance bands or cables to target your tricep muscles from different angles.
  • Ensure that you are breathing properly throughout the exercise to provide oxygen to your muscles.
  • Always warm up properly before performing dumbbell kickbacks to prevent injury.
  • Incorporate other tricep exercises into your routine to promote overall tricep strength and development.


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