Tricep kickbacks with dumbbells

Dumbbell Triceps Kickbacks target your triceps muscles effectively, with the primary focus on the musculus triceps brachii. Careful execution also engages the anconeus muscle (musculus anconaeus). Additionally, the finger and hand extensor muscles come into play, making it a truly isolated arm exercise for your training routine.

Kickbacks with a dumbbell

Kickbacks with a Dumbbell typically involve kneeling on a dumbbell bench. The one-arm kickbacks with a dumbbell are a classic and work exceptionally well for triceps training. In the following section, you'll find all the essential information about body positioning and execution for the different variations.

Body Position

For the one-arm dumbbell kickbacks, you only need a dumbbell and a flat bench. Grab the dumbbell in one hand and stand in front of the flat bench. Now, place your right knee on the flat bench while holding the dumbbell in your left hand. If you want to target your right triceps, naturally position your left leg on the flat bench. It's crucial to have a stable stance during this exercise. Bend your upper body forward, almost parallel to the ground. Direct your gaze towards the flat bench, making your head a natural extension of the spine. Bend your left arm and lift it up so that the upper arm is parallel to the ground.

Alternatively, you can perform the one-arm dumbbell kickbacks without a flat bench. This variation is less common in the gym and a bit more complex. Instead of placing your leg on the bench, you're in a lunge position. Otherwise, assume the same body position with your upper body and arms. You can potentially support yourself with one hand on a secure object of your choice to provide additional stability.

Execution

Start the kneeling one-arm triceps kickbacks with a dumbbell by exhaling and bending your left forearm upward. The movement originates solely from the forearm. Subsequently, your arm should be almost fully extended, with the lower and upper arms forming a parallel line. Inhale as you return to the starting position. Repeat the process for the other triceps.

To begin the standing variation of the one-arm dumbbell kickbacks, raise your lower arm upward. This upward movement extends until your arm is in line and hovers parallel to the ground. Take a deep breath as you reach the top, pause briefly, and then return to the starting position while inhaling.

Kickbacks with two dumbbells

Kickbacks with two dumbbells are not as commonly observed in the gym, where athletes train their triceps using this exercise. Nevertheless, if you opt for kickbacks with two dumbbells, you can choose between the standing and sitting variations. All essential tips can be found in the following section.

Body Position

The body position for kickbacks with two dumbbells varies slightly depending on the chosen variation. You can perform them either standing or sitting on a dumbbell bench or chair. However, there are still significant similarities. Grip both dumbbells from above, placing them directly beside your body. Keep your upper arms parallel to the ground, and your forearms bent. Additionally, lean forward slightly, maintaining a slight arch in your lower back.

Execution

For standing triceps kickbacks with two dumbbells, initiate the movement by exhaling and extending your forearms backward. Keep the elbows close to your body, and ideally, the upper arms shouldn't move. When the arms are almost fully extended, pause briefly, and return to the starting position while inhaling.

For the seated variation, your body is not bent as far forward. Instead, start from a position where your body is not entirely upright but slightly leaning forward with a slight arch in your lower back. Then, extend your forearms backward and upward while exhaling. The body and upper arms should remain stationary during this movement. Pause the motion and return to the starting position while inhaling slowly.

Common Dumbbell Tricep Kickback Mistakes

While dumbbell triceps kickbacks are a popular classic and suitable for beginners, there are common mistakes that can diminish their training potential. To ensure you avoid these errors, here are the most frequent ones:

✅ Generating momentum from the body: When athletes derive momentum from their body, it diminishes the effectiveness of the exercise. The movement should solely come from the forearm.

✅ Using weights that are too heavy: The second mistake often leads to the first one. Using excessive weight may lead to compensating for the lack of triceps strength with other parts of the body. It's advisable to choose a moderate weight and execute the movement carefully.

✅ Fully extending the arms: The arms should not be fully extended. Keeping a slight bend protects your elbow joint.

Alternatives and similar exercises to dumbbell kickbacks

For the training of your upper arms, especially in the realm of triceps exercises, there is an immense variety of alternatives. In the following section, you'll get an initial overview of additional exercise variations for your triceps workout.