Primary Muscles
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How to do the Dumbbell Kickback - Learn Proper Dumbbell Kickback Form
- Step 1: Brace one knee and one hand on a flat bench while keeping the other leg flat on the floor. Your back should be flat and your torso should be parallel with the bench.
- Step 2: Hold a dumbbell in the free hand with your palm facing inward. Your arm should be bent at a 90 degree angle so that the dumbbell is next to your waist and your upper arm is parallel with the floor. This is your starting position.
- Step 3: Without moving your upper arm, exhale and extend your arm completely back so that your entire arm is parallel with the floor and the dumbbell is perpendicular to the floor.
- Step 4: Hold for a moment and then slowly reverse the motion back to the starting position.
- Step 5: Repeat for a complete set and the switch sides.
Dumbbell Kickback Variations and Dumbbell Kickback Alternatives
- Variation 1: Instead of using a flat bench for support, perform this exercise bent forward at the waist with a dumbbell in each hand and do both arms simultaneously.
- Variation 2: Instead of using a flat bench for support, perform this exercise bent forward at the waist with a dumbbell in each hand and alternate arms.
- Variation 3: Use a low pulley machine with your palms facing upward.
Dumbbell Kickback Tips
- Tip 1: Keep your head up and look straight ahead throughout the exercise.
- Tip 2: Start with a weight that is light enough to let you truly focus on the triceps.
Dumbbell Kickback Records and Dumbbell Kickback Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 176 | 130 |
| Average weight for this exercise: | 23 pounds | 9 pounds |
| # of workout plans that include this exercise: | 85 | 85 |
| Popularity Rank (based on number of workouts): | 50 | 50 |
Your Dumbbell Kickback Records and Dumbbell Kickback Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Dumbbell Kickback Chart - Average Dumbbell Kickback Weight Lifted
Dumbbell Kickback - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Alternating Skull Crusher | Triceps | Intermediate |
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Behind Head Skull Crusher | Triceps | Intermediate |
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Bench Dip | Triceps | Beginner |
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Chin Skull Crusher | Triceps | Intermediate |
 |
Close-Grip Bench Press | Triceps | Beginner |
Dumbbell Kickback Workout Programs (Workout Plans that use the Dumbbell Kickback)
| Workout Plan | Difficulty | |
|---|---|---|
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Women's Beginner Workout Plan | Beginner |
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Adrian Peterson Workout Plan | Expert |
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Will Smith Workout Plan | Intermediate |
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Jordin Sparks Workout Plan | Intermediate |
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Nelly Workout Plan | Intermediate |
Dumbbell Kickback Muscles Worked
Dumbbell Kickback Equipment
| Name |
|---|
| Dumbbells |
| Flat Bench |
Dumbbell Kickback Training Details
The dumbbell kickback is a free weights exercise that primarily targets the triceps and to a lesser degree also targets the .
The only dumbbell kickback equipment that you really need is the following: dumbbells and flat bench. There are however many different dumbbell kickback variations that you can try out that may require different types of dumbbell kickback equipment or maye even require no equipment at all.
Learning proper dumbbell kickback form is easy with the step by step dumbbell kickback instructions, dumbbell kickback tips, and the instructional dumbbell kickback technique video on this page. The dumbbell kickback is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell kickback video, learn how to do the dumbbell kickback, and then be sure and browse through the dumbbell kickback workouts on our workout plans page!
Dumbbell Kickback Sports
Dumbbell Kickback Force Type: Push
Dumbbell Kickback Mechanics Type: Isolation
Dumbbell Kickback Other Names: Dumbbell Kickbacks, triceps kickbacks
