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Upper Arms Exercise · Dumbbell

Dumbbell Standing Kickback exercise animation

Dumbbell Standing Kickback

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

The standing kickback trades the stability of a bench brace for a more upright, functional position, but the principle is the same as any kickback — the upper arm stays still and the elbow does all the moving. Without a bench to lean on, it takes more core control to keep the torso from swaying and turning the exercise into momentum.

How to Do the Dumbbell Standing Kickback

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward from the hips, keeping your back flat.
  3. Straighten your arms out behind you, squeezing your triceps at full extension.
  4. Hold briefly, then bring the dumbbells back down slowly to the start.
  5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

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

Muscles Worked

The Dumbbell Standing 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

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