Dumbbell Kickback
This exercise builds the triceps, helping with pressing strength in push ups, bench press, and everyday pushing.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up securely beside a bench: place one knee and the same-side hand on the bench for support, and hold a dumbbell in your other hand.
- 02
Hold the dumbbell with a neutral grip, pull your shoulder blades back and down slightly, keep your back neutral, and hinge at the hips so your torso is angled forward.
- 03
Keep your upper arm nearly stationary in line with your torso, then extend your elbow fully by driving it back, and squeeze your triceps at the top.
- 04
Return to the starting position under control, controlling the movement without using your shoulders or wrist.
- 05
Exhale during the extension and inhale on the way back.
Beginner's guide
§ 03 · GuideThis exercise builds the triceps, helping with pressing strength in push ups, bench press, and everyday pushing.
You should feel it in your triceps, especially at full extension. It should not be felt mainly in your lower back or shoulders.
A common mistake is swinging the dumbbell and moving the upper arm. Keep your elbow steady and use a weight you can control.
How to get started at the gym
§ 04 · SisuLiftDumbbell Kickback is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbow in place and your upper arm stable so the movement targets the triceps. Use a moderate dumbbell weight and perform controlled repetitions to avoid swinging.
An isolation exercise that targets the triceps, emphasizing the contraction at the top.
More exercises: Triceps
§ 06 · Same muscles
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