Dumbbell Kickback

How to Perform the Dumbbell Kickback

Place one knee and the same-side hand on a bench for support, or stand with a staggered stance and hinge forward at the hips.
Hold a dumbbell in your working hand and pull your upper arm up so it is parallel to your torso with your elbow bent at 90 degrees.
Keep your upper arm stationary and extend your forearm backward until your arm is fully straightened.
Squeeze your triceps hard at full extension and hold for a brief moment.
Slowly bend your elbow to lower the dumbbell back to the starting 90-degree position.
Complete all prescribed reps on one arm, then switch sides.

Dropping the upper arm during the extension

Keep your upper arm locked parallel to your torso throughout the entire movement.

Swinging the dumbbell rather than controlling it

Use a lighter weight and focus on a slow, controlled extension and contraction.

Not fully extending the arm at the top

Straighten your arm completely to achieve peak triceps contraction at the lockout.

✓Provides peak tension on the triceps at full extension where other exercises do not.
✓Effectively isolates the triceps without placing stress on the elbows or shoulders.
✓Can be performed with minimal equipment anywhere a dumbbell is available.

●Turn your palm to face the ceiling at full extension for an extra squeeze on the triceps.
●Use a light to moderate weight; this exercise is about peak contraction, not heavy loading.
●Pause at full extension for 1-2 seconds to maximize the time under tension at the strongest contraction point.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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