Dumbbell Kickback
Elbow extension with the torso leaning forward to isolate the triceps at peak contraction.
- Primary muscleTriceps
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Triceps
- Dumbbells and bench
How to do the Dumbbell Kickback
4 steps, in the order you do them.
- Rest one hand and one knee on a bench, with your torso parallel to the floor and a dumbbell in your other hand.
- Keep your elbow tight against your body and your upper arm parallel to the floor.
- Extend your elbow back until your arm is straight and squeeze your triceps for a second.
- Return to 90° with control without moving your upper arm. Finish the set and switch sides.
Muscles worked
Common Dumbbell Kickback mistakes
What goes wrong most often when you do the Dumbbell Kickback, and how to fix it.
Your arm drops and your elbow points at the floor during the extension.
Bring your arm parallel to the floor, tight against your torso, and keep it there as you extend.
The dumbbell rises from a shoulder swing.
Move only your forearm from the elbow. If your shoulder moves, lower the weight.
Your back rounds over the bench.
Plant one hand and one knee on the bench and keep your back straight, parallel to the floor.
Alternatives to the Dumbbell Kickback
They work the triceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Experienced3 × 10–12
- Rest1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Arm specialization | Intermediate and advanced | 3 × 10–12 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Kickback
See all routines →More triceps exercises
Dumbbell Tricep ExtensionTriceps · Dumbbells and bench
Cable Overhead Tricep ExtensionTriceps · Cable machine
Cable Cross-Body Tricep ExtensionTriceps · Cable machine
Tricep PushdownTriceps · Cable machine
Frequently asked questions
What muscles does the Dumbbell Kickback work?
The Dumbbell Kickback works mainly the triceps.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Dumbbell Kickback?
It appears in 1 of the 36 Mobbe routines, such as Arm specialization.