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Upper Arms · Dumbbell
Dumbbell Kickback
Dumbbell Kickback is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Kickback
- Begin by kneeling with the right leg on a bench and the left foot firmly planted on the floor. Lean down until your torso is parallel to the floor and place your right hand on the bench for support.Hold a dumbbell in the right hand.
- Start with your right arm bent at a 90-degree angle, with the upper arm parallel to the floor and the dumbbell close to your torso.
- Extend your arm backward by straightening your elbow, keeping your upper arm stationary and focusing on squeezing your triceps at the top of the movement.
- Slowly bend your elbow to return to the starting position, maintaining control and keeping your upper arm parallel to the floor. Repeat for the desired number of repetitions before switching to the other arm.
Form tips
- Keep your upper arm stationary throughout the movement to isolate the triceps effectively.
- Engage your core to maintain stability and prevent excessive movement of your torso.
- Use a controlled motion, avoiding swinging the dumbbell to ensure proper muscle engagement.
Dumbbell Kickback alternatives
More triceps exercises
Dumbbell Kickback FAQ
What muscles does Dumbbell Kickback work?
Dumbbell Kickback mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Kickback?
You need a dumbbell.
How many sets and reps of Dumbbell Kickback should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Kickback good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Kickback burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Kickback?
Other exercises for the triceps include Tricep Cable Kickback on Crossover Machine, Cable Neutral Grip Kickback, Band Bent Over One Arm Kickback and Suspension Trainer With Grips Triceps Extension.
For developers
Use Dumbbell Kickback in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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