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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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