Dumbbell Kickback: How-to, Tips & More
The Dumbbell Kickback is a beginner isolation exercise for your triceps. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Dumbbell Kickback
- Put one hand and knee on a bench, dumbbell in the other hand.
- Pin your upper arm to your side with your elbow bent.
- Straighten your arm back until it is in line with your body.
- Return slowly, then switch sides after the set.
Dumbbell Kickback tips
- Only your forearm moves.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Kickback alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Dumbbell Kickback work?
The Dumbbell Kickback mainly works your triceps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Kickback good for beginners?
Yes. The Dumbbell Kickback is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Kickback?
You need dumbbells.
Add Dumbbell Kickback to your program
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