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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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