Exercise
Dumbbell Kickback
The Dumbbell Kickback is a strict arm exercise that focuses on control and full extension to build stronger, more defined arms.
Dumbbell Kickback
The Dumbbell Kickback is a single-arm exercise performed in a bent-over position where the arm moves from a bent to a fully straight position behind the body. It is useful because it limits momentum and forces you to control the weight through the entire movement, making lighter loads effective and easier to manage.
You should feel the effort mainly in the back of the upper arm, especially near full extension. Keep your torso stable, your upper arm still, and move only through the elbow. Use a slow, controlled tempo and aim for a full but comfortable range of motion without swinging the weight.
This exercise fits well at the end of an arm workout or as a focused accessory movement when control is the priority. To make it easier, reduce the weight and shorten the range slightly; to make it harder, slow down the lowering phase while maintaining the same strict form.
How to Perform the Dumbbell Kickback
- Stand with feet hip-width apart holding a dumbbell in each hand, then hinge forward at the hips until your torso is nearly parallel to the floor.
- Draw your shoulders back and down, keeping your spine neutral and core engaged throughout the movement.
- Bend your elbows to approximately 90 degrees, bringing your upper arms close to your sides and parallel to the floor.
- Inhale and brace your core, maintaining this stable bent position with your upper arms as your anchor point.
- Exhale as you extend your elbows, straightening your arms backward until the weights are pointing toward the wall behind you.
- Squeeze your triceps at the top of the movement, ensuring your upper arms remain stationary against your sides.
- Inhale as you slowly bend your elbows, returning to the starting position in a controlled manner.
- Maintain your hinged position throughout the set, keeping your neck aligned with your spine and gaze directed at the floor a few feet in front of you.
Important information
- Keep your upper arms completely still throughout the movement; only your forearms should move.
- Avoid using momentum or swinging the weights; use a controlled tempo to maximize tricep engagement.
- If you feel your lower back arching, reduce the weight or take brief breaks between reps while maintaining your position.
- For greater stability, you can perform this exercise with one arm at a time, placing your free hand on a bench or your thigh for support.
FAQ - Dumbbell Kickback
Dumbbell kickbacks primarily target the triceps brachii, with emphasis on the lateral head that creates the horseshoe appearance. The exercise particularly activates the muscle during the final extension phase, making it excellent for developing definition in the back of your arms.
Position yourself in a split stance with your non-working hand and knee on a bench, keeping your back flat and parallel to the floor. Hold the dumbbell with your working arm, keeping your upper arm parallel to your torso throughout the movement, and extend at the elbow until your arm is straight without rotating your shoulder or swinging the weight.
Choose a weight that allows you to maintain strict form while completing 10-15 repetitions for hypertrophy or 8-12 reps for strength development. Most lifters benefit from lighter weights (5-20 pounds) as this exercise is most effective when focusing on complete contraction rather than moving heavy loads.
The most common errors include using momentum to swing the weight, dropping the elbow below torso level during the movement, and selecting weights that are too heavy. Also avoid rounding your back or rotating your shoulder during the extension, as these compensations reduce triceps activation and may lead to shoulder strain.
Once you've mastered the standard form, try variations like single-leg kickbacks for added core engagement, cable kickbacks for consistent tension, or incorporate tempo training with slow negatives (3-4 second lowering phase). You can also experiment with different grip positions or add a brief pause at full extension to maximize the contraction.
Dumbbell Kickback
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