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Dumbbell Kickbacks Muscles - Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Triceps

Focusing on the top area of the tricep, Dumbbell Kickbacks are ideal for gaining definition in the upper arm. This exercise forces you to fully extend the arm at the top of the arc. Resistance in Dumbbell Kickbacks is dependent on gravity, increasing as the dumbbell is raised.

Dumbbell Kickbacks Exercise - Workout & Technique

  • Position yourself in readiness for this exercise with one hand holding the dumbbell and the other hand resting on a bench.
  • Place the leg of the side you are training forward and the other to the rear.
  • Elevate the elbow of the side you are training so that it is locked at your side.
  • Inhale and extend the arm downwards until the tricep is stretched.
  • Exhale and drive the dumbbell up, feeling the contraction in your tricep. Pause.
  • When finished with this side, repeat with the other side.

Dumbbell Kickbacks - Tips & Safety

  • Make sure your forearm is the only part of your arm that moves during the exercise. Keep your elbow fixed at your side to help this.
  • A "thumb forward" grip works all sections of the triceps while rotating the dumbbell so that your palm faces up targets the outer head.
  • Your torso should be slightly above parallel to floor in order to perform the exercise effectively.
  • Avoid swinging your entire arm to bring the dumbbell up which will detract attention from the triceps.

Dumbbell Kickbacks - Alternatives

  • Try doing Kickbacks with cable pulleys to provide equal resistance throughout each rep.
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