Dumbbell Kickback
Learn how to perform Dumbbell Kickback, a Arms exercise, with setup, breathing and common mistakes.
Dumbbell Kickback · Preview
Setup
Hinge your torso and hold it steady with your upper arms in line with your torso. Bend your elbows and keep your upper arms still.
Start phase
Keeping your elbows as the pivot, extend the dumbbells back and contract your triceps. Fix your upper arms so they do not drop, and keep your torso still.
End phase
Bring the dumbbells forward slowly and bend your elbows. Move only your forearms while your upper arms stay fixed.
Target muscles
Think of pushing the dumbbells back with your triceps. If your shoulders or back take over, check that your upper arms are not moving.
Common mistakes
Dropping your upper arms or moving your shoulders turns the move into a row. Fix upper-arm position even if you need to lower the weight.
Breathing
Exhale as you extend and inhale as you return. Steady breathing makes the short range easier to control.
Coach tip
The key is how strongly you contract with your arms fully extended. Pause for 1 second at the end to feel your triceps more clearly.
