Strength

Dumbbell Kickback

Dumbbell Kickback is an effective exercise for strengthening your triceps and improving stability. It involves bending over and lifting a dumbbell behind you to focus on the muscles in your upper arm.

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Dumbbell Kickback instructions

Step-by-step instructions

1

First, select lightweight dumbbells and stand with a dumbbell in each hand.

2

Bend at your hips and knees, and lower your upper body until it’s almost parallel to the floor.

3

Bend your elbows to lift the dumbbells to the sides of your torso.

4

Then, kick back your arms by straightening your elbows and lift the dumbbells behind you.

5

Finally, return to the starting position in a controlled manner and repeat for the desired number of repetitions.

First, select lightweight dumbbells and stand with a dumbbell in each hand.

Bend at your hips and knees, and lower your upper body until it’s almost parallel to the floor.

Bend your elbows to lift the dumbbells to the sides of your torso.

Then, kick back your arms by straightening your elbows and lift the dumbbells behind you.

Finally, return to the starting position in a controlled manner and repeat for the desired number of repetitions.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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