How To Dumbbell Tricep Kickbacks Properly

The dumbbell kickback is a strength-training exercise that targets the triceps muscle in the upper arm.

It is an effective exercise for building arm size and strength.

It is a popular choice for those looking to tone and strengthen their tricep.

This blog will tell you everything you need to know::

• What is the dumbbell kickback,
• How to perform the exercise properly,
• The benefits it provides
• The common mistakes to avoid.
• Different ways to do the dumbbell tricep kickback

After reading this blog, you will have a better understanding of the dumbbell kickback and how it can help you achieve your bigger tricep.

What Is Dumbbell Triceps Kickback

The dumbbell tricep kickback is a versatile and effective exercise that targets the triceps muscles.

It is an exercise that builds strength and muscle in all three heads of the tricep muscle.

When doing a tricep workout with a dumbbell, kickback is one of the best single-arm exercises you can add to correct potential imbalances.

Using dumbbell aims to stimulation of target muscles important for muscle hypertrophy.

In this exercise, you hold a dumbbell in one hand and start with your arm bent and the weight near your torso. Then, you extend your arm behind you, keeping it straight, and return to the starting position.

The dumbbell triceps kickback can be performed using one arm at a time, or using both arms simultaneously.

Muscle Worked During Dumbbell Tricep Kickback

The tricep dumbbell kickback primary muscle works on all, the three head of triceps (the long, medial, and lateral head) 

In addition to the triceps, the exercise also works rear deltoids, core and other muscles in your mid-upper back contract to a lesser extent to stabilize the upper body.

Benefits Of Tricep Kickbacks

The few advantages of performing dumbbell kickback triceps are:

• It is highly versatile as you can adjust it to your current fitness level.
• Dumbbell kickbacks build functional strength by improving the flexibility and stability of your arms and shoulders.
• It requires limited space with no other special equipment; it is a perfect workout at home option for people who cannot afford to hit the gym daily.
• A dumbbell kickback is the best exercise to stimulates all three heads of triceps while straining the lateral head a little more.
• Tricep kickback is the best warm-up exercise for other advanced tricep exercises. For example, you can perform this and then move to a diamond push-up, which will be effortless to accomplish.
• It increases the upper body movement and range, thereby helping you perform your lifting, swimming, boxing, rowing, and other pushing activities efficiently.
• Doing multiple sets of triceps kickbacks can improve endurance in the triceps, making it easier to perform everyday activities that require arm strength.

How To Do Dumbbell Kickback Correctly

Here is a step-by-step guide to performing the dumbbell kickback:

How To Do

1. Start by selecting a weight that is appropriate for your fitness level. A good starting point is usually between 5–15 pounds.
2. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
3. Bend forward at the waist and place your right hand and right knee on a bench or stability ball. Your left foot should be behind you, with your left knee slightly bent.
4. With your left arm, grasp the dumbbell and raise it to your chest, keeping your elbow close to your body.
5. Keeping your elbow stationary, extend your arm behind you as far as you can while keeping your arm straight.
6. Hold for a moment, then slowly return to the starting position, keeping your arm close to your body.
7. Repeat for the desired number of repetitions, then switch sides and repeat the exercise with your left arm.

Form and Technique For Doing Kickback

While strength-building exercises provide you with numerous benefits, it’s a good idea to follow a few guidelines to maintain safety and prevent injury.

• Always warm up and cold down your body for 5 to 10 minutes at the beginning and end of each session.
• Use the lowest weight available while you work on learning proper form and technique.
• It’s a good idea to take off at least one or two full days per week to allow your muscles time to rest and recover.
• Make sure to warm up with lightweight before training heavy to protect your elbows from excessive stress.
• Keep your body as still as possible, move only your forearms.  
• As a general rule, always work your weakest side first. In most cases, this will be the left.
• Use smooth, steady, controlled movements instead of those that are jerky and forceful.
• Make sure you’re able to maintain a smooth, natural breath throughout your routine.

Best Variations Of DB Tricep Kickbacks

1. Seated Two Arm Dumbbell Kickback

The seated bent-over DB tricep kickback is a variation of the standing dumbbell kickback. Seated triceps kickbacks are an exercise used to isolate the muscles of the triceps.

The seated bent-over two-arm dumbbell kickback is a fantastic tricep isolation exercise that effectively builds size and strength in all three heads of the triceps.

You can also perform this exercise alternating one arm at a time.

How To Do

1. Sit on a bench and grab a pair of dumbbells using a neutral grip (palms facing your body).
2. Keeping your upper arms fixed to your sides, lean forward until your torso is almost horizontal. Your back should be straight.
3. Exhale as you extend the dumbbells behind you until your forearms are horizontal.
4. Hold for a count of two and inhale as you slowly lower the dumbbells to the starting position.

2. Seated single arm kickback

The seated single arm dumbbell triceps kickback is a variation of the traditional seated kickback that is performed while seated on a flat bench with one arm extended at a time.

How To Do

1. Sit on a flat bench, with your back straight and your feet flat on the floor.
2. Hold a dumbbell in one hand, with your palm facing in and your elbow bent at a 90-degree angle.
3. Keeping your elbow stationary, extend your arm behind you as far as you can while keeping your arm straight.
4. Hold for a moment, then slowly return to the starting position, keeping your arm close to your body.
5. Repeat for the desired number of repetitions, then switch sides and repeat the exercise with your other arm.

3. Standing Single Arm Dumbbell kickback

The standing Single arm dumbbell triceps kickback is a variation of the traditional kickback that can be performed without the need for a bench.

The standing kickback targets the triceps, and by working one arm at a time, you’re also engaging your core and torso for stability.

How To Do

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Bend forward slightly at the waist, keeping your back straight.
3. Grab a dumbbell with your right hand, place your left foot forward and your right foot back.
4. Raise your right elbow back, so that the upper arm is almost parallel to the floor, and kick back until your arm is fully extended.
5. Slowly lower the dumbbell back to the starting position.
6. Complete all reps on the right arm and then repeat on the left.

4. Two Arm Dumbbell Standing kickback

Standing two arm dumbbell triceps kickback, variation, is performed while standing with both arms extended simultaneously.

It is a great exercise for strengthening the triceps and improving arm stability, so make sure to include it in your workout routine.

How To Do

1. Bend forward slightly at the waist, keeping your back straight.
2. Bend your elbows so that your upper arms are parallel to the floor, with your forearms pointing forward and the weights near your torso.
3. Keeping your elbows stationary, extend both arms behind you as far as you can while keeping your arms straight.
4. Hold for a moment, then slowly return to the starting position, keeping your arms close to your body.
5. Repeat for the desired number of reps.

5. Incline Dumbbell Kickback

Incline kickback aka chest supported kickback is a variation of the traditional dumbbell kickback that is performed while lying face down on an incline bench.

The chest supported position helps to take the strain off your lower back and provides a stable surface

How To Do

1. Lie face down on an incline bench, with your chest supported by the bench.
2. Hold a dumbbell in each hand, with your palms facing each other and your elbows bent at a 90-degree angle.
3. Keeping your elbow stationary, extend your arm behind you as far as you can while keeping your arm straight.
4. Hold for a moment, then slowly return to the starting position, keeping your arm close to your body.
5. Repeat for the desired number of repetitions, then switch sides and repeat the exercise with your other arm.

Sets And Reps

Start with 8 to 12 repetitions and increase the number of reps over time until you’re able to complete 3 sets of 16 repetitions. Once the exercise becomes too easy, it’s time to change to a set of heavier dumbbells.

FAQs

Are dumbbell kickbacks effective?

Yes, dumbbell kickbacks can be effective for targeting and strengthening the triceps muscle.

When performed with proper form and technique, and combined with a well-rounded strength training program, kickback can help to build and tone the triceps.

Does kickback work all 2 head of tricep

Yes, dumbbell triceps kickbacks work all three heads of the triceps muscle, including the lateral head, medial head, and long head.

How many sets and reps of the kicback exercise should I do.

The number of sets and reps for triceps kickbacks can vary depending on your goals and experience level.

As a general guideline, you can aim for 3–4 sets of 8–12 reps per arm, with 30–60 seconds of rest between sets.

Takeaways

I think the dumbbell triceps kickback is a great exercise to add to your workout routine, whether you’re a beginner or an experienced fitness enthusiast.

It is a highly effective exercise for targeting and strengthening the triceps muscle.

There are several ways to do the dumbbell triceps kickback. Choose the one that works best for you.

Related Posts

• 10 Best Triceps Workout with Dumbbells for mass & Strength
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• 12 Chest and Triceps Workout With Dumbbells for Muscle

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