About this exercise
The dumbbell kickback isolates the triceps, building strength and definition in the back of the upper arm while improving arm stability.
Dumbbell kickback
Step by step instructions, muscle activation and variants for the Dumbbell kickback.
EasyTriceps
How to Perform
- Place one knee and the same-side hand on a flat bench, keeping your back flat and parallel to the floor
- Hold a dumbbell in the other hand with your upper arm tucked against your side and your elbow bent at about 90 degrees
- Keeping your upper arm still, extend your elbow to straighten the arm behind you
- Squeeze your triceps at the top of the movement
- Slowly lower the dumbbell back to the starting position
- Complete all reps, then switch sides
Muscle Activation
Primary
Triceps
Secondary
Rear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell kickback
The Dumbbell kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.