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Intermediate
Dumbbell Kickback
4 steps Updated 29/08/2026
Dumbbell Kickback is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.
Step by step
How to perform it
- Begin by kneeling with the right leg on a bench and the left foot firmly planted on the floor. Lean down until your torso is parallel to the floor and place your right hand on the bench for support.Hold a dumbbell in the right hand.
- Start with your right arm bent at a 90-degree angle, with the upper arm parallel to the floor and the dumbbell close to your torso.
- Extend your arm backward by straightening your elbow, keeping your upper arm stationary and focusing on squeezing your triceps at the top of the movement.
- Slowly bend your elbow to return to the starting position, maintaining control and keeping your upper arm parallel to the floor. Repeat for the desired number of repetitions before switching to the other arm.
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Variations and related exercises
3 Leg Chatarunga Pose
Alternate Punching
Archer Push Up
Band Bent Over One Arm Kickback
Last updated: 29/08/2026
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Dumbbell Kickback
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