Dumbbell Kickback
Step by step
How to perform
- Bend your knees slightly and lean forward from your hips, maintaining a straight spine.
- Keep your upper arms close to your body and bend your elbows to a 90-degree angle, this is your starting position.
- Slowly extend your arms straight back without locking your elbows, while squeezing your triceps.
- Gradually lower the dumbbells back to the starting position and repeat the movement for your desired number of repetitions.
Overview
About this exercise
The Dumbbell Kickback is a targeted strength exercise that primarily works the triceps, with secondary benefits to the shoulders and core. It's an excellent choice for individuals at any fitness level, especially those looking to improve upper body strength and muscle definition. Incorporating this exercise into your routine can enhance arm stability, promote better posture, and contribute to a well-rounded fitness regimen.
Coaching cues
Form tips
Avoid swinging the dumbbell. Instead, focus on controlled, smooth movements. This ensures that your tricep muscles are doing the work, not momentum. Extend your arm fully, but don’t lock your elbow at the top of the movement.
Choose a weight that allows you to perform the exercise with proper form and control. If the weight is too heavy, you may compromise your form or risk injury. Start with a lighter weight and gradually increase as your strength improves.
Don't hold your breath during the exercise.
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