Dumbbell Kickback
The Dumbbell Kickback primarily works the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary activation of the Anconeus and stabilizer support from the Latissimus Dorsi, Posterior Deltoid, Rectus Abdominis, Rhomboids, Transverse Abdominis, Trapezius (Lower), Trapezius (Middle), Wrist Extensors, Wrist Flexors. It is a dumbbell isolation exercise at beginner difficulty.
The Dumbbell Kickback is an beginner isolation exercise performed with dumbbell, following a extension movement pattern. It primarily targets the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary engagement of the Anconeus. As a unilateral push, each side is trained independently for balanced development.
Single-arm tricep extension extending dumbbell backward.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Unilateral |
| Primary | Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
| Secondary | Anconeus |
Muscles Worked
The Triceps (Lateral Head), Triceps (Long Head), and Triceps (Medial Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anconeus assists as a secondary mover, contributing to force production without bearing the primary load. The Latissimus Dorsi, Posterior Deltoid, Rectus Abdominis, and 6 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
- Primary Muscle Triceps (Medial Head) (triceps)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Kneel over bench with arm supporting body.
- Grasp dumbbell.
- Position upper arm parallel to floor.
Execution
- Extend arm until it is straight.
- Return and repeat.
- Continue with opposite arm.
Comments
- For greater range of motion, upper arm can be positioned with elbow slightly higher than shoulder.
- Also seeTriceps Kickback Errors.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head)) and can be substituted based on your equipment or variation preferences.
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