Dumbbell Kickbacks
10 reps
Hinge forward and straighten your arm behind you, then return the dumbbell slowly.
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TRICEPS
Dumbbell Kickbacks
A triceps isolation exercise done bent over, extending the arm straight back to fully contract the muscle. Using dumbbells keeps each side accountable and rules out a stronger arm compensating. The movement is simple enough for beginners, with plenty of room to progress as you get stronger.
How to do it
- 1
Hold a dumbbell in each hand and stand with feet about hip-width apart, knees slightly bent.
- 2
Brace your core and hinge your hips back until your torso is angled forward about 45 degrees, back flat.
- 3
Set your upper arms slightly behind you with elbows bent so the dumbbells hang under your elbows.
- 4
Extend your arms straight back by contracting the triceps.
- 5
Hold briefly at full extension, keeping your elbows fixed in place rather than letting them drop.
- 6
Return the dumbbells slowly under control, keeping the movement smooth and swing-free.