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Dumbbell Kickback animation

How to do the Dumbbell Kickback

TricepsDumbbellIntermediate

The dumbbell kickback is one of the most effective isolation movements for carving out the long and lateral heads of the triceps when executed with strict form. Master the mechanics here and you will develop the arm definition that compound pressing alone cannot deliver.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Hinge forward at the hips until your torso is nearly parallel to the floor, bracing your core and keeping your spine neutral throughout.
  2. Pin your upper arm tight against your torso and parallel to the floor, using your free hand or knee for support.
  3. Extend your forearm back by contracting the triceps until your arm is fully locked out and parallel to the floor.
  4. Lower the dumbbell under control through a full range of motion before initiating the next rep, avoiding any swinging of the elbow.

Common mistakes

  • Dropping the elbow below parallel during the extension, which removes tension from the triceps at the critical top position. Keep the upper arm locked level with your torso for the entire set.
  • Using momentum and swinging the dumbbell back rather than isolating the triceps. Choose a lighter dumbbell and slow the tempo down to maintain strict muscular control.
  • Incomplete extension at the top of the rep, cutting the movement short before the elbow fully locks out. Squeeze hard at full extension to maximise triceps recruitment and time under tension.

Pro tip — Hold the peak contraction at full extension for a deliberate one-second pause on each rep. The triceps are fully shortened in this position, and that brief isometric squeeze dramatically increases muscle fiber recruitment where the movement is mechanically most effective.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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