The dumbbell kickback is an exercise that targets the muscles in the back of your upper arm (triceps).
Method
To do this exercise:
- Start by holding a dumbbell in each hand and standing with your feet shoulder-width apart. Bend at the waist and place your left knee and left hand on a bench or other elevated surface. Your body should be parallel to the floor with your right foot on the ground.
- Keep your upper arm close to your body and extend your lower arm straight behind you, keeping your elbow close to your body as you extend your arm. This is the starting position.
- Exhale as you straighten your arm, squeezing your triceps as you lift the dumbbells. Hold for a moment at the top of the movement, then inhale as you slowly lower the dumbbells back to the starting position.
- Repeat the exercise with your right arm and right leg on the bench.
Precaution
It’s important to keep good form while doing this exercise to avoid injury. Make sure to keep your upper arm stationary and only move your lower arm, and keep your elbow close to your body throughout the movement. It’s also a good idea to use a weight that is challenging but manageable to prevent strain on your muscles.
Alternative Exercises For Dumbbell Kickback
Triceps Cable Kickback