The dumbbell tricep kickback is a classic isolation exercise that zeroes in on the triceps brachii for building arm strength, size, and definition with minimal equipment. This single-arm movement uses a pushing motion to target the triceps effectively, delivering fast results when performed with controlled form and full engagement.
Ideal for beginners, it helps improve pressing power and arm aesthetics while engaging forearms secondarily. Proper technique prevents momentum and ensures maximum triceps activation.
This guide covers the essentials: an overview of the dumbbell tricep kickback, detailed step-by-step instructions, and key tips for optimal execution. Incorporate this exercise into your arm workouts for noticeable triceps development.
|
Exercise Description |
|
|
Main Target Muscles |
Tricep brachii |
|
Secondary Target Muscles |
Forearms |
|
Workout Type |
Strength |
|
Gym Gear |
Dumbbell |
|
Fitness Level |
Beginner |
|
Compound/Isolated |
Isolation |
|
Power Move |
Push |
Target Muscle: Triceps Brachii
Dumbbell Tricep Kickback Overview
This is an isolation technique in which you target your triceps with a pushing technique instead of pulling weight (most exercises are pulling exercises). This is an exclusive tricep exercise that bears fruit quite soon if done right.
How to Do Dumbbell Tricep Kickback
- Stand on the left side of the bench, place your right knee and right hand on the bench.
- You will have to bend over at this point.
- With a neutral grip, pick up the dumbbell with your left hand.
- Keep your back straight throughout.
- Tuck in your left arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm.
- This is the starting position.
- Moving only the elbow, raise the dumbbell behind you until your arm is fully stretched.
- Stop, and lower the dumbbell back to the starting position.
- Repeat this movement as many times as you can.
Dumbbell Tricep Kickback Tips
- Keep your back straight for better tricep engagement.
- Try to engage your triceps intentionally.
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
