Dumbbell Kickback
The dumbbell kickback isolates the triceps by extending the arm behind the body from a bent-over position. It is one of the most effective exercises for peak tricep contraction and targets the lateral and medial heads.
How to Perform
Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
Extend the dumbbell straight back by straightening your elbow completely.
Squeeze the tricep hard at full lockout and hold for a one-count.
Lower the dumbbell by bending the elbow back to 90 degrees with control.
Common Mistakes to Avoid
Dropping the upper arm instead of keeping it pinned parallel to the floor throughout.
Swinging the dumbbell back with momentum instead of using strict tricep contraction.
Not fully extending the arm at the top, which misses the peak contraction.
Muscle Activation
Variations
Track your Dumbbell Kickback progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.