- Target muscle: Triceps Brachii
- Synergists: None
- Mechanics: Isolation
- Force: Push
- Hold a dumbbell in your right hand with a neutral grip.
- Hinge at the hips to bend your torso forward until parallel to the floor.
- Tuck your right elbow into the side of your torso. Keep a 90-degree angle at the elbow so that your upper arm is also horizontal.
- Exhale as you extend your right elbow, bringing the dumbbell behind you.
- Hold for a count of two and squeeze your triceps brachii.
- Inhale as you lower the dumbbell back to the starting position.
- Repeat for the prescribed number of repetitions.
- Repeat with your left arm as the working arm.
Comments and tips
- Use the standing dumbbell kickback to master your form before performing more complex variations such as the standing two-arm dumbbell kickback. It is also a great substitute for the dumbbell kickback when you don’t have access to a bench.
- Keep your back neutral and your right elbow tucked into the side of your torso as you extend your right elbow.
- Keep your body and upper arms still throughout the exercise so that your triceps brachii is effectively isolated and targeted. Only your forearms should be moving throughout the exercise.
- Do not arch or hunch your back.
- Raise your elbow higher than your shoulder for a greater range of motion.
- Perform the standing dumbbell kickback on your weaker arm first. With your stronger arm, do not perform more repetitions than your weaker arm. This promotes equal strength between your arms.
- If your elbows drop down as you straighten them, the dumbbells are too heavy. Consider using lighter dumbbells so that you can perform the exercise with proper form.
- See also the standing alternating dumbbell kickback.
Standing dumbbell kickback video
Note that in this video, the demonstrator assumes a lunge position and his back is not completely horizontal.