Dumbbell Kickbacks
Triceps • Gym • Intermediate
- Muscle Group: Triceps
- Training Type: Isolation
- Equipment: Dumbbells
- Difficulty: Intermediate
Exercise Overview
Dumbbell kickbacks are an isolation exercise that targets the triceps by extending the elbow while the upper arm is held parallel to the body. This movement emphasizes peak contraction at the top of the range of motion and is effective for improving triceps definition and muscle control when performed with strict form.
How To Do It
1. Setup
Hold a dumbbell in one hand and hinge forward at the hips. Place your free hand on a bench or thigh for support.
2. Starting Position
Bring your upper arm close to your torso with the elbow bent at about 90 degrees. Keep your back flat and core engaged.
3. Execution
Extend your arm backward by straightening the elbow until the arm is fully extended. Focus on squeezing the triceps at the top.
4. Return
Slowly bend the elbow to return the dumbbell to the starting position under control.