Dumbbell Standing Kickback

Dumbbell Standing Kickback

The Dumbbell Standing Kickback is a highly effective exercise that targets and strengthens the muscles in your triceps. This exercise primarily works the triceps brachii, which is the large muscle on the back of your upper arm responsible for arm extension. Additionally, it also engages the muscles in your shoulders and upper back, contributing to a well-rounded upper body workout. To perform the Dumbbell Standing Kickback, you’ll need a pair of dumbbells. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand beside your hips. Keep a slight bend in your knees and a straight back throughout the movement. Begin by lifting your elbows, bringing the dumbbells up towards your sides, so that your upper arms are parallel to the ground. Next, extend your forearms back, while keeping your upper arms stationary. Focus on squeezing your triceps at the peak of the movement, and then slowly return to the starting position. It’s important to maintain stability and control throughout the exercise. Be mindful not to swing your upper arms or use momentum to lift the weights. The Dumbbell Standing Kickback can be easily integrated into your upper body or full-body workout routine. Consider performing 3 to 4 sets of 10 to 12 repetitions with a weight that challenges your muscles but still allows for proper form. As with any exercise, it's always beneficial to warm up beforehand and stretch afterwards to prevent injury and improve flexibility. Incorporating the Dumbbell Standing Kickback into your fitness regimen can help you achieve stronger, more defined triceps. Remember, proper form is crucial for effectiveness and to minimize the risk of injury. As always, listen to your body and adjust the weight or repetitions as needed. Keep challenging yourself, stay consistent, and you'll see improvements in no time!


  • Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
  • Bend your knees slightly and hinge forward at your hips, keeping your back flat.
  • Engage your core and keep your upper body stable.
  • Lift your right elbow up and back, keeping it close to your body, until your upper arm is parallel to the floor.
  • Extend your right arm straight back, squeezing your triceps at the top of the movement.
  • Pause for a moment, then slowly lower the dumbbell back to the starting position.
  • Repeat the movement for the desired number of repetitions on your right arm.
  • Switch the dumbbell to your left hand and repeat the exercise for the desired number of repetitions on your left arm.

Tips & Tricks

  • Focus on squeezing your glute muscles at the top of the movement
  • Maintain a neutral spine and engage your core throughout the exercise
  • Start with lighter dumbbells and gradually increase the weight as you get stronger
  • Keep your elbows close to your waist and avoid swinging them during the movement
  • Exhale as you kick back the dumbbells and inhale as you return to the starting position
  • Alternate between legs for an even distribution of work
  • Don't rush the movement; perform it slowly and with control
  • Ensure that your shoulders are relaxed and not hunched up
  • Avoid hyperextending your knee; maintain a slight bend throughout
  • Listen to your body and stop if you feel any pain or discomfort


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