PlanWorkouts

Upper Arms Exercise · Dumbbell

Dumbbell Kickback exercise animation

Dumbbell Kickback

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

The kickback isolates the triceps at full elbow extension, a position most pressing movements skip past quickly on the way to lockout. Keeping the upper arm parallel to the floor and stationary is what makes this a triceps isolation exercise rather than a shoulder one — letting the upper arm drop turns it into something else entirely. It's a lighter-weight finisher, not a strength builder, since the leverage at full extension is poor for handling real load.

How to Do the Dumbbell Kickback

  1. Take a shoulder-width stance holding a dumbbell in each hand.
  2. Soften your knees and fold forward from your hips, keeping your spine straight.
  3. Pin your upper arms against your sides with your elbows bent to about 90 degrees.
  4. Straighten your arms backward, contracting your triceps at full extension.
  5. Hold briefly, then bring the dumbbells back down slowly to the start.
  6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Kickback primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Kickback work?
The Dumbbell Kickback primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Kickback?
The Dumbbell Kickback is done with a dumbbell.
What's a good alternative to the Dumbbell Kickback?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.