Dumbbell Kick-back
Muscle Groups: Triceps
Dumbbell Kick-back focuses on Triceps.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Kick-back with proper form and technique.
- 1
Kneel over one side of a weight bench by placing one knee and one hand on the bench. Position the standing leg slightly back and to the side with the foot firmly planted on the floor. The torso should be parallel to the floor. Grab a dumbbell with the free hand with an overhand grip and position the elbow at your side so the upper arm is parallel to the floor.
- 2
Keeping the upper arm stationary, extend the arm behind you by contracting the triceps. Pause for one second at the top and then return to the start position.
Tips for Success
These tips will help you perform Dumbbell Kick-back safely and effectively while maintaining proper form.
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Avoid using a swinging motion to lift the weight. Instead, use a slow, controlled motion throughout.
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Make sure to extend your elbow all the way at the top of the movement.
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Choose the appropriate weight for your skill level. A lighter weight can still be very effective.
Related Exercises
If you enjoyed Dumbbell Kick-back, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Kick-back, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
