Two Arm Dumbbell Kickback: How-to, Tips & More
The Two Arm Dumbbell Kickback is a beginner isolation exercise for your triceps. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Two Arm Dumbbell Kickback
- Hinge forward with a flat back and a dumbbell in each hand.
- Pin your upper arms to your sides with your elbows bent.
- Straighten both arms back until they are in line with your body.
- Return slowly.
Two Arm Dumbbell Kickback tips
- Use a light weight. Swinging takes the work off the triceps.
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
Two Arm Dumbbell Kickback alternatives
Dumbbell Kickback
Triceps
Cable Triceps Kickback
Triceps
Dumbbell Skullcrusher
Triceps
Floor Dumbbell Triceps Extension
Triceps
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 Two Arm Dumbbell Kickback work?
The Two Arm 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 Two Arm Dumbbell Kickback good for beginners?
Yes. The Two Arm 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 Two Arm Dumbbell Kickback?
You need dumbbells.
Add Two Arm Dumbbell Kickback to your program
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