Dumbbell Kickback exercise animation (Hombre)

Dumbbell Kickback

Músculo objetivo
Triceps Brachii
Equipamiento
Dumbbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The dumbbell kickback is an isolation exercise that targets the triceps brachii. Hinged at the hips with your upper arm fixed parallel to your torso, you extend your elbow to straighten the arm behind you, working the triceps through a full contraction. It's a low-load, high-focus move that's great for building the mind-muscle connection and adding definition to the back of the arms.

Cómo hacer el Dumbbell Kickback

  1. 1Hold a dumbbell in one hand with a neutral grip (palm facing your body) and stand with your feet about hip-width apart.
  2. 2Hinge forward at the hips until your torso is close to parallel with the floor, keeping a flat back and a slight bend in your knees.
  3. 3Brace the opposite hand on a bench or your thigh for support, and let the working arm hang straight down.
  4. 4Raise your upper arm until it is parallel to your torso and tucked close to your side, with the elbow bent to about 90°.
  5. 5Keeping the upper arm locked in place, extend your elbow to drive the dumbbell back until the arm is fully straight behind you.
  6. 6Squeeze the triceps hard at the top for a brief pause, with your arm in a straight line.
  7. 7Lower the dumbbell under control by bending only at the elbow, returning to the 90° start position.
  8. 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.

Consejos de técnica

  • Keep your upper arm pinned to your side and motionless throughout — only the forearm should move, swinging at the elbow.
  • Use a controlled tempo and a lighter weight than you'd expect; this is about contraction quality, not heavy load.
  • Focus on a full lockout and squeeze at the top, where the triceps work hardest.
  • Keep your wrist neutral and firm so the dumbbell tracks straight back rather than wobbling.
  • Maintain a flat back and braced core to protect your lower spine while hinged over.

Errores comunes

  • Letting the upper arm drop or drift instead of holding it parallel to the torso, which turns the move into a swing and takes tension off the triceps.
  • Using momentum to fling the dumbbell back, which cheats the rep and reduces the muscle work the exercise is meant to deliver.
  • Stopping short of full extension, so you miss the peak contraction at the top where the triceps are most engaged.
  • Rounding the back while hinged over, which loads the lumbar spine and raises injury risk.
  • Going too heavy, which forces body english and shortens the range of motion.

Preguntas frecuentes

What muscles does the dumbbell kickback work?

It isolates the triceps brachii — the muscle on the back of the upper arm responsible for straightening the elbow. As an isolation move, it focuses the work almost entirely on the triceps.

Is the dumbbell kickback good for beginners?

Yes. It's a simple, low-load isolation exercise that helps beginners learn to feel and target the triceps. Start light and prioritize keeping the upper arm still and locking out fully.

How many sets and reps should I do?

Because it's a light isolation move, higher reps work well — try 3 sets of 12–15 reps per arm. Use a weight you can control through a full, clean range of motion.

What's a good alternative to the dumbbell kickback?

Other triceps isolation moves like the dumbbell overhead triceps extension or the dumbbell lying triceps extension hit the same muscle from different angles and let you load it more heavily.

Where should I feel the dumbbell kickback?

You should feel it in the triceps at the back of your upper arm, especially as you lock out and squeeze at the top. If you feel it mostly in your shoulder, your upper arm is likely moving instead of staying fixed.

Ejercicios relacionados