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Upper Arms · Dumbbell
Dumbbells Triceps Kick Back Both Arms
Dumbbells Triceps Kick Back Both Arms 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 Dumbbells Triceps Kick Back Both Arms
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at your hips and lower your upper body to almost parallel to the floor.
- Bend your elbows to bring the dumbbells close to your torso, with your upper arms parallel to the floor and your forearms perpendicular to the floor.
- Extend your arms fully behind you by straightening your elbows, keeping your upper arms stationary. Squeeze your triceps at the top of the movement.
- Slowly return the dumbbells to the starting position by bending your elbows. Repeat for the desired number of repetitions.
Form tips
- Avoid swinging the weights; use only your triceps to perform the movement.
- Focus on a slow and controlled movement to maximize triceps engagement.
- Exhale as you extend your arms and inhale as you return to the starting position.
Dumbbells Triceps Kick Back Both Arms alternatives
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Dumbbells Triceps Kick Back Both Arms FAQ
What muscles does Dumbbells Triceps Kick Back Both Arms work?
Dumbbells Triceps Kick Back Both Arms mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbells Triceps Kick Back Both Arms?
You need a dumbbell.
How many sets and reps of Dumbbells Triceps Kick Back Both Arms 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 Dumbbells Triceps Kick Back Both Arms good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbells Triceps Kick Back Both Arms 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 Dumbbells Triceps Kick Back Both Arms?
Other exercises for the triceps include Overhead Extension Resistance Band Both Arms, Cable Reverse Grip Triceps Pushdown Back Side Pov, Bodyweight Triceps Extension and Bodyweight Overhead Triceps Extension.
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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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_G2B2Z2" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_G2B2Z2", "name": "Dumbbells Triceps Kick Back Both Arms", "model": "male", "target": "Triceps", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_G2B2Z2/mp4-720.mp4?…", "poster": "https://…/ex_G2B2Z2/poster.jpg?…" } }