How to do Dumbbell Kickbacks

Authored by Fitbod

About Dumbbell Kickbacks

Sets Logged
3,926,952
Popularity Rank
34th
Difficulty
Beginner
Triceps Strength
97 mSCORE 5th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.

  1. Grasp a dumbbell in both hands, and stand with your feet roughly hip width apart, and a slight bend in your knees.
  2. Engage your core, and hinge your hips back such that your torso is angled forward roughly 45 degrees, and your back is straight.
  3. Position your arms slightly behind you and bend your elbow. The dumbbells should be directly below your elbows.
  4. Engage your triceps to extend your arm behind you.
  5. Hold this position for a moment at the end of the movement.
  6. Maintain tension in your triceps as you slowly return to the starting position.

Common Mistakes

  • Elbow Drift

    Don’t allow your elbows to drop during this exercise. You want to keep them stationary to keep tension in your tricep as much as possible. Think of the weight pivoting around your elbow, rather than reaching your entire arm back.

  • Don’t Swing

    Allowing the dumbbells to swing can help you move more weight with this exercise, but it also makes it less effective. Keep your movements slow and under control, especially as you become fatigued near the end of your set.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Sets & Reps