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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
시범 영상 준비 중
Primary
Triceps
Secondary
Posterior deltoidsSpinal erectorsCore
Equipment
Dumbbell
Pattern
Elbow extension
Setup
- 01Hold a dumbbell in one hand and hinge the torso to near parallel with the floor.
- 02Support the free hand on a bench or your thigh.
- 03Pin the working upper arm against your side, parallel to the floor.
- 04Set a flat back and brace the trunk.
Execution
- 01Extend the elbow until the arm is completely straight behind you.
- 02Squeeze the triceps hard for a beat at lockout.
- 03Bend the elbow to lower the dumbbell under control to 90 degrees.
- 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.