Dumbbell Kickback
Overview
How to do it
- 1
Set Up Your PositionHold a dumbbell in one hand with a neutral grip.Place your opposite hand on a bench for support.Keep your feet shoulder-width apart for balance.
- 2
Maintain Proper PostureHinge at the hips and lean slightly forward.Keep your back straight and engage your core.Your upper arm should be parallel to the floor, with your elbow bent at a 90-degree angle.
- 3
Perform the MovementExhale as you extend your arm fully backward, keeping your elbow stationary.Squeeze your triceps at the top of the movement.Inhale as you slowly return to the starting position with control.
- 4
Repeat and Switch SidesPerform the desired number of repetitions before switching arms.
Form tips & common mistakes
Keep your upper arm stationary to ensure the triceps do the work.
Avoid using momentum by moving slowly and with control.
Engage your core muscles to maintain stability.
Ensure a full range of motion, extending the arm completely.
Select an appropriate weight that allows for good form without excessive strain.
Benefits
Ensures maximum muscle engagement without involving other muscle groups.
Dumbbell kickbacks are highly effective for toning “flabby arms.” Helps tone and sculpt the arms.
Improves performance in pressing exercises.
Helps with better performance in endurance-based activities.
Strengthens each arm individually, promoting symmetry.
Muscles worked
Triceps
