1 / 6Dumbbell Kickback
Bent over with your upper arm parallel to the floor, you straighten the elbow to push a dumbbell back. It gives a strong squeeze to the triceps with a light weight.
Triceps
- Level
- Beginner
- Equipment
- Dumbbells, Bench
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Lean forward with one hand and knee on a bench, a dumbbell in the other hand.
- 2Lift your upper arm in line with your body.
- 3Straighten your arm to push the dumbbell back.
- 4Bend your elbow slowly to return, then switch sides.
Common mistakes
- Swinging the dumbbell with momentum
- Letting the upper arm drop toward the floor
- Using a weight too heavy to fully straighten the arm
Tips
- Support yourself with one hand and knee on a bench
- Keep the upper arm still and level with your back
- Straighten fully and hold the squeeze for a second
Questions
Why are kickbacks done with light weights?
The triceps work hardest when the arm is straight; a light weight lets you reach and hold that position.
How many reps?
Three sets of 12 to 15 per arm.
More Triceps exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free