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Dumbbell Kickback

Peak-contraction isolation. Small weight, big squeeze.

BeginnerDumbbells3 × 12–15
Dumbbell Kickback demonstration thumbnail — How To PROPERLY Tricep Dumbbell Kickback (FIX THIS NOW)
TricepsDumbbells

Dumbbell Kickback

Demo · Colossus Fitness

Verified Dumbbell Kickback demonstration by Colossus Fitness. Click to play.

How to do the Dumbbell Kickback

  1. 1Upper arm parallel to floor
  2. 2Only forearm moves
  3. 3Hold 1s at top

Benefits of the Dumbbell Kickback

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services