Kickbacks with two dumbbells

Depending on the variation of two-handed dumbbell kickbacks, there are slight differences in body positioning. You can perform them either while standing or seated on a dumbbell bench or a chair. Nevertheless, there are significant similarities between both versions. You grasp the dumbbells from the top, positioning them directly next to your body. Your upper arms are parallel to the ground, and your forearms are bent. Additionally, you lean your upper body forward while maintaining a slight arch in your lower back.

Movement execution

To perform the standing two-handed triceps kickbacks with dumbbells, you initiate the movement by extending your forearms backward while exhaling. Keep your elbows close to your body, and ideally, your upper arms should remain still. Pause for a moment when your arms are nearly fully extended, and return to the starting position while inhaling.

Also of interest is

In the seated variation, your upper body is inclined less forward. Instead, you commence from a starting position where your body isn't completely upright, but slightly leaning forward, maintaining a slight arch in your lower back. Then, you move your forearms backward and upward as you exhale. During this, your body and upper arms should remain steady. Afterward, you halt the motion and return to the starting position while inhaling slowly.

Stressed muscles and common mistakes

Additional information regarding the targeted muscles and common errors in the exercise with two dumbbells for kickbacks can be found on the respective page "Triceps Kickbacks with Dumbbells."

Alternative variations to kickbacks with two dumbbells

To make your training sessions more diverse, you have the option to incorporate similar exercises or alternative variations of "two-dumbbell kickbacks."