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Dumbbell Kickback

A bent-over single-joint triceps movement that loads the fully shortened position at lockout, complementing pressing and stretch-position extension work.

ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-kickback

Demonstration coming soon

Watch on YouTube

Primary

Triceps

Secondary

Posterior deltoidsSpinal erectorsCore

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Hold a dumbbell in one hand and hinge the torso to near parallel with the floor.
  2. 02Support the free hand on a bench or your thigh.
  3. 03Pin the working upper arm against your side, parallel to the floor.
  4. 04Set a flat back and brace the trunk.

Execution

  1. 01Extend the elbow until the arm is completely straight behind you.
  2. 02Squeeze the triceps hard for a beat at lockout.
  3. 03Bend the elbow to lower the dumbbell under control to 90 degrees.
  4. 04Keep the upper arm frozen in place for every rep.

Checkpoints

  • -Upper arm stays parallel to the floor and glued to the side.
  • -Full lockout is reached on every rep.
  • -Torso stays hinged and still, not bobbing with the reps.
  • -Wrist stays neutral, not swinging the dumbbell.

Common mistakes

  • -Dropping the elbow so the top of the rep has no tension.
  • -Swinging the dumbbell with shoulder momentum.
  • -Using a load too heavy to fully straighten the arm.
  • -Standing too upright and cutting the resistance at lockout.

Programming notes

  • -Use 3 sets of 12 to 20 reps per arm with strict form.
  • -Loads stay light; the lockout squeeze is the entire point.
  • -Pairs well with an overhead extension that loads the opposite end of the range.

Related exercises

Dumbbell Kickbacks on Exercise Ball

Dumbbell / Arms

One-Arm Dumbbell Kickback

Dumbbell / Arms

Cable Kickback

Cable / Arms

Standing Dumbbell Kickback

Dumbbell / Arms

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

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