Dumbbell Standing Kickback
Description
The dumbbell standing kickback is a classic tricep isolation exercise where you hinge forward at the hips, pin your elbow at your side, and extend your forearm back until your arm is straight. The bent-over position places the tricep in a fully contracted position at the top.
Muscle Group
Equipment Required
Dumbbell Standing Kickback Instructions
- Stand with feet hip-width apart. Hold a dumbbell in each hand.
- Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Pin your upper arms against your sides, elbows at 90 degrees.
- Extend both forearms straight back by straightening at the elbows.
- Lock out with arms fully straight behind you.
- Squeeze your triceps hard at the top.
- Slowly bend your elbows back to 90 degrees.
- Keep upper arms still throughout. Use light to moderate weight. Aim for 12 to 15 reps.
Dumbbell Standing Kickback Form & Visual
Dumbbell Standing Kickback Benefits
- Classic tricep isolation exercise
- Peak contraction at lockout
- Strict isolation when done correctly
- Builds tricep size (especially lateral head)
- Simple setup
- No bench needed
Dumbbell Standing Kickback Muscles Worked
- Triceps brachii (especially lateral head)
- Anconeus
Dumbbell Standing Kickback Variations & Alternatives
- DB Kickback (single arm)
- Cable Tricep Kickback
- Band Tricep Kickback
- Chest-Supported DB Kickback
- Bench-Supported Kickback
