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Upper Arms · Dumbbell
Dumbbell Standing Both Arms Kickback
Dumbbell Standing Both Arms 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 · Posterior Deltoids
How to do Dumbbell Standing Both Arms Kickback
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your torso almost parallel to the floor.
- Begin with your arms bent at 90 degrees, elbows close to your sides, and dumbbells hanging down.
- Extend both arms straight back by straightening your elbows, keeping your upper arms stationary and close to your body. Focus on squeezing your triceps at the top of the movement.
- Slowly bend your elbows to return the dumbbells to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep your back flat and avoid rounding your shoulders.
- Keep your head in a neutral position, looking slightly forward.
- Exhale as you extend your arms back and inhale as you return to the starting position.
Dumbbell Standing Both Arms Kickback alternatives
More triceps exercises
Dumbbell Standing Both Arms Kickback FAQ
What muscles does Dumbbell Standing Both Arms Kickback work?
Dumbbell Standing Both Arms Kickback mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Standing Both Arms Kickback?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Both Arms 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 Standing Both Arms 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 Standing Both Arms 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 Standing Both Arms Kickback?
Other exercises for the triceps include Overhead Extension Resistance Band Both Arms, Cable Neutral Grip Kickback, Ez Bar Overhead Extensions Standing and Kettlebell Standing Tricep Extension.
For developers
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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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