How to do the Dumbbell Kickback
Primary: Triceps · also works Rear Delts. Also called: triceps kickback.
Step by step
- 1
Hold a light dumbbell in one hand and hinge forward with your free hand on a bench or thigh for support.
- 2
Raise your upper arm until it is parallel to the floor with your elbow bent at 90 degrees.
- 3
Extend your arm straight back until it is fully straight.
- 4
Pause, then return slowly and switch arms after all reps.
Coaching cues
- Keep your upper arm still and high
- Squeeze the triceps hard at the top
- Use a light weight
Common mistakes
- Swinging the arm
- Letting the elbow drop
- Using too much weight
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Dumbbell Kickback alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Kickback work?
Primary: Triceps. Secondary: Triceps, Rear Delts
How many sets and reps of Dumbbell Kickback should I do?
For muscle: 3–4 sets of 12–15 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 Dumbbell Kickback?
Same movement pattern, different equipment: Rope Pushdown, Band Triceps Extension, Overhead Triceps Extension, Bench Dip, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension.
Is the Dumbbell Kickback good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.