Dumbbell Kickback
The Dumbbell Kickback is an effective isolation exercise that specifically targets the triceps, making it essential for building upper arm strength. Incorporating this movement into your routine can help enhance your overall arm definition and performance in pressing movements.
Muscles Worked
Primary
- tricep - The primary muscle worked, responsible for extending the elbow.
How to Perform
- 1Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- 2Bend slightly at the knees and hinge forward at the hips, keeping your back straight.
- 3Lift the dumbbell to your side, bending your elbow at a 90-degree angle.
- 4Extend your arm back, straightening the elbow while keeping your upper arm stationary.
- 5Pause briefly at the top of the movement, squeezing the triceps.
- 6Lower the dumbbell back to the starting position with control.
- 7Complete the desired number of repetitions before switching arms.
Form Cues
- ✓Keep your elbow close to your body throughout the movement.
- ✓Engage your core to maintain stability.
- ✓Avoid swinging the dumbbell; focus on controlled movement.
Common Mistakes
Letting the elbow drift away from the body
Keep the elbow tucked in to focus on the triceps.
Using too much weight
Start with a lighter weight to ensure proper form.
Rounding the back
Keep your back straight and hinge at the hips.
Performing the movement too quickly
Control the tempo for better muscle engagement.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 12-15 repetitions.
Rest Period
Rest for 60 seconds between sets.
When to Use
Incorporate this exercise into your arm workout or upper body routine.
Progression
Gradually increase the weight as your strength improves.
Variations
Overhead Tricep Extension
Targets the triceps from a different angle by extending the arms overhead.
Tricep Dips
Utilizes body weight to strengthen the triceps through a different movement pattern.
Cable Tricep Pushdown
Incorporates a cable machine for continuous tension on the triceps.
Alternatives
This exercise also effectively targets the triceps using a different movement.
A bodyweight exercise that engages the triceps while also working the chest.
Provides a similar movement pattern with adjustable resistance.
FAQs
Is Dumbbell Kickback good for beginners?
Yes, it is an effective beginner exercise for building tricep strength.
What muscles does Dumbbell Kickback work?
It primarily targets the triceps.
How often should I do Dumbbell Kickbacks?
2-3 times per week is recommended for optimal results.
Can I do this exercise without a dumbbell?
Yes, you can use resistance bands or perform bodyweight variations.
What are the benefits of Dumbbell Kickbacks?
They help improve arm strength and muscle definition.
Related Exercises
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