Exercise guide
Dumbbell Kickback
- Intermediate
- Isolation
- Rep-based
- Back
- Chest
- Upper arms
The dumbbell kickback is a targeted isolation exercise that emphasizes the triceps, specifically the long head, by providing maximum tension at the point of full extension. It is highly effective for improving triceps definition and lockout strength through a focused, single-joint movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place your non-working knee and hand firmly on a flat bench, keeping your torso parallel to the floor and your back flat.
- Grip the dumbbell in your working hand and pull your upper arm up until it is tucked against your side and parallel to your torso.
- Bend your elbow to 90 degrees so the dumbbell hangs directly below your shoulder; this is your starting position.
- Engage your core to ensure your hips and shoulders remain square to the bench.
How to do it
- Exhale and extend your arm backward by straightening the elbow until the entire arm is parallel to the floor.
- Squeeze your triceps forcefully at the top of the movement for a one-second pause.
- Inhale and slowly lower the dumbbell back to the 90-degree starting position, resisting the weight on the way down.
- Complete all repetitions on one arm before switching to the other side.
Form checklist
- Keep your upper arm stationary and glued to your ribcage throughout the entire set.
- Avoid swinging the dumbbell or using momentum to lift the weight.
- Ensure your wrist stays neutral and does not curl or bend during the extension.
- Keep your neck in a neutral position by looking at a point on the floor slightly ahead of the bench.
Pro tips
- To increase activation of the lateral head, slightly rotate your palm toward the ceiling at the peak of the contraction.
- Focus on 'pinning' your shoulder blade back and down to prevent the shoulder from dipping forward as you fatigue.
Make it harder
- Implement a 3-second isometric hold at the point of full extension on every repetition to maximize time under tension.
- Slow the eccentric (lowering) phase to 4 seconds to challenge the muscle's ability to control the load.
Frequently asked
- What muscles does the dumbbell kickback work?
- The dumbbell kickback primarily targets the triceps, and also works the abs, lats, and obliques as secondary muscles.
- What equipment do you need for the dumbbell kickback?
- The dumbbell kickback uses dumbbell.
- Is the dumbbell kickback good for beginners?
- The dumbbell kickback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.