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Triceps

Dumbbell Kickback

The Dumbbell Kickback is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 36%, triceps (medial head) 26% and triceps (long head) 24%.

Also known as: tricep kickback

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time
Dumbbell Kickback demonstration

How to do it

  1. Place your free hand and same-side knee on a flat bench, with a dumbbell in the working hand.
  2. Flatten your back so the torso is about parallel to the floor.
  3. Lift the working upper arm level with your torso, elbow bent 90 degrees and the dumbbell hanging below it.
  4. Straighten the elbow to push the dumbbell back until the arm is fully extended.
  5. Lower the dumbbell slowly back to the 90 degree position without moving the upper arm.

Tips

  • Hold the lockout for a second: gravity gives the most resistance there.
  • Use a light dumbbell and a strict upper arm.

Common mistakes

  • Swinging the dumbbell up with momentum.
  • Letting the elbow drop below the torso line.

Muscles worked by the Dumbbell Kickback

  • Triceps (lateral head) Primary36%
  • Triceps (medial head) Primary26%
  • Triceps (long head) Secondary24%
  • Rear delts Minor6%
  • Spinal erectors (lower back) Stabilizer3%
  • Rhomboids Stabilizer3%
  • Lats (upper) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending the elbow with the upper arm held back behind the body: lateral and medial heads lead, the long head works in a shortened position, the rear delt holds the arm up.

Dumbbell Kickback alternatives

Same equipment

Different equipment

No equipment

Similar exercises

Frequently asked questions

What muscles does the Dumbbell Kickback work?

Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.

Is the Dumbbell Kickback good for beginners?

Yes. The Dumbbell Kickback is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Dumbbell Kickback?

For example the Bent Over Tricep Extension, Crossbody Dumbbell Extension and Cable Tricep Kickback. They train mostly the same muscles, some with different equipment.

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