Dumbbell Kickback

Description

The dumbbell tricep kickback is an isolation exercise performed bent at the waist with a dumbbell in one or both hands. You extend the dumbbell back behind you by straightening at the elbow, with the upper arm held fixed parallel to the floor. The strict position with the elbow above the body makes it one of the few tricep exercises where the long head is fully shortened at peak contraction.

Muscle Group

Triceps, Upper Arms

Equipment Required

Dumbbell

Dumbbell Kickback Instructions

Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
Hinge forward at the hips with a slight knee bend until your torso is roughly 45 degrees from horizontal.
Pin both upper arms against your sides so they are parallel to the floor. Your elbows should be bent 90 degrees with the dumbbells hanging down.
Brace your core and lock in your back angle. Keep your back flat throughout.
Extend both arms back by straightening at the elbows. Keep your upper arms completely still — only the forearms move.
End with arms fully extended behind you, dumbbells slightly above hip level. Squeeze your triceps hard for one second.
Bend the elbows under control to return to the starting 90-degree position.
Repeat for the desired number of reps. Use light weight — strict form matters far more than load on this lift.