Dumbbell Standing Kickback

Target muscle: Triceps Brachii
Equipment: Dumbbell
Body part: Upper Arms
Type: Strength

The dumbbell standing kickback is an isolation exercise that targets the triceps brachii at the back of the upper arm. Hinged forward at the hips with your upper arm pinned to your side, you extend the elbow to drive the dumbbell back, making it a simple way to build triceps definition and lockout strength.

How to do the Dumbbell Standing Kickback

1Hold a dumbbell in one hand with a neutral grip, palm facing your torso.
2Hinge forward at your hips until your upper body is angled toward the floor, keeping your back flat and your core braced.
3Pin your working upper arm against your side so it stays parallel to the floor, bending your elbow to about 90 degrees.
4Keeping your upper arm still, extend your elbow to drive the dumbbell straight back until your arm is fully straight.
5Squeeze the triceps hard at the top, with your arm fully extended behind you.
6Lower the dumbbell back to the starting 90-degree bend under control without letting your upper arm drop.
7Complete your reps, then switch sides and repeat with the other arm.

Form tips

Keep your upper arm locked against your side and parallel to the floor for the whole set so the triceps does the work, not your shoulder.
Move only at the elbow joint, and pause briefly at full extension to maximize the triceps contraction.
Brace your core and keep your back flat throughout to protect your lower back in the hinged position.
Use a lighter dumbbell than you would for compound presses, since this is an isolation movement that rewards control over load.

Common mistakes

Letting the upper arm swing or drop during the rep, which turns the move into a shoulder swing and takes tension off the triceps.
Using momentum to fling the dumbbell back instead of extending the elbow, which reduces muscle engagement and risks the elbow joint.
Rounding the lower back in the hinge, which places strain on the spine.
Not fully straightening the arm, which cuts off the lockout where the triceps contracts hardest.

Frequently asked questions

What muscles does the dumbbell standing kickback work?

It isolates the triceps brachii, the muscle on the back of your upper arm responsible for straightening the elbow.

How heavy should the dumbbell be?

Go lighter than your pressing weights. This is an isolation exercise, so a weight you can control through a full, paused extension for 10–15 reps works better than a heavy one you have to swing.

Is the dumbbell standing kickback good for beginners?

Yes. It is a straightforward way to learn to isolate the triceps, as long as you keep your upper arm pinned to your side and avoid using momentum.

How many sets and reps should I do?

For building triceps definition, 3 sets of 10–15 reps per arm with a controlled tempo and a squeeze at the top is a sensible default.

Where should I feel this exercise?

You should feel it in the triceps at the back of your upper arm, strongest as you straighten the elbow and lock the arm out behind you.