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.

View all exercises

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

This is some text inside of a div block.

Back

Front

Strength distributions

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

Explore other exercises

Single Leg Slider Hamstring Curl

The Single Leg Slider Hamstring Curl focuses on building your hamstring muscles, enhancing balance, and coordination. This exercise promotes strength and endurance in each leg through a sliding motion.

Dumbbell Hammer Curl

Dumbbell Hammer Curl targets biceps and forearms, building power and strength. As an isolation exercise, it enhances arm endurance and definition while improving grip strength. Suitable for toning the upper body.

Kettlebell Preacher Curl

The Kettlebell Preacher Curl targets the biceps, promoting strength and size. This exercise involves curling a kettlebell towards your chest, which also enhances forearm strength and overall arm stability.

Start your fitness journey today

Enjoying exercises like Dumbbell Kickback, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer