Dumbbell Kickbacks Exercise Guide & Video

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Watch Dumbbell Kickbacks

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Step 1. Taking a dumbbell in one hand, bend over at the waist until your upper body is parallel with the floor. Place your free hand on the bench for balance.

Step 2. Keep your elbow at your side so your upper arm is parallel to the floor. Start with your arm bent at a 90 degree angle. Press the weight behind you by straightening the arm. Be sure to lockout.

Step 3. Return to the starting position.


Dumbbell kickbacks are a good exercise for developing the upper part of the triceps. They should be performed with lower weight, making sure to keep the upper arm in a set position throughout the exercise. Though commonly performed one arm at a time with the other arm acting as support, they may be performed using both arms at the same time. Men with low back pain should be careful when performing dumbbell kickbacks and should not perform them in this two-arm manner. By bracing the body weight with the free hand, low back pressure will be relieved.

Dumbbell Kickback 4
Dumbbell Kickback 3

Updated: April 1st, 2015