How to do the Bent Over Dumbbell Kickbacks
Primary: Triceps · also works Shoulders, Forearms.
The Bent Over Dumbbell Kickback is an effective isolation exercise targeting the triceps muscles. This exercise is performed by leaning forward while standing, holding a dumbbell in each hand, and then extending your elbows behind you. It's a great move to enhance the definition and strength of your upper arms.
Step by step
- 1
Hold a dumbbell in each hand with your palms facing your torso.
- 2
Lean forward at the waist with your knees slightly bent.
- 3
Keep your back straight and your upper arms close to your torso.
- 4
Extend your elbows, pushing the dumbbells back until your arms are fully extended.
- 5
Pause, then slowly return to the starting position.
Coaching cues
- Keep your back straight throughout the movement.
- Do not swing your arms; control your movements.
- Keep your upper arms stationary; only your forearms should move.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Bent Over Dumbbell Kickbacks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bent Over Dumbbell Kickbacks work?
Primary: Triceps. Secondary: Triceps, Shoulders, Forearms
How many sets and reps of Bent Over Dumbbell Kickbacks should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bent Over Dumbbell Kickbacks?
Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Plate Tricep Extensions, Bat wings.
Is the Bent Over Dumbbell Kickbacks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.