Dumbbell Kickback
Expert Advice
Keep your upper arm parallel to the ground throughout the movement to ensure maximum triceps engagement.
How-to-do Steps
- Stand with your feet hip-width apart, holding a dumbbell in one hand.
- Bend forward at the waist, keeping your back straight, and place your free hand on a bench for support.
- Keep your upper arm stationary, parallel to the floor, and elbow at a 90-degree angle.
- Extend your arm back, fully straightening your elbow.
- Pause at the top of the movement, then return to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell Kickback primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Kickback work?
Dumbbell Kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Kickback?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Kickback suitable for beginners?
Dumbbell Kickback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
