Dumbbell Kickback

Dumbbell Kickback


This exercise involves holding a dumbbell in one hand and extending the arm backwards, while keeping the elbow close to the body. It primarily targets the triceps muscle.

Muscle Group

Equipment Required

Dumbbell Kickback Instructions

  1. Start by standing with your feet shoulder-width apart and holding a dumbbell in your right hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your left hand resting on your left thigh.
  3. Bring your right elbow up to your side, keeping your upper arm parallel to the ground and your forearm perpendicular to the ground.
  4. Extend your right arm back behind you, straightening your elbow and squeezing your tricep muscle.
  5. Pause for a moment at the top of the movement, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides and repeat with your left arm.

Dumbbell Kickback Form & Visual

Dumbbell Kickback

Dumbbell Kickback Benefits

  • Targets the triceps muscles, helping to tone and strengthen them
  • Improves overall arm strength and definition
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
  • Helps to improve posture and stability in the upper body
  • Can be easily modified by adjusting the weight of the dumbbell or the angle of the arm

Dumbbell Kickback Muscles Worked

  • Triceps brachii

Dumbbell Kickback Variations & Alternatives

  • Single-arm dumbbell kickback
  • Double-arm dumbbell kickback
  • Seated dumbbell kickback
  • Standing dumbbell kickback
  • Reverse-grip dumbbell kickback
  • Cable kickback
  • Resistance band kickback