- 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.
Standing dumbbell kickback video
Note that in this video, the demonstrator assumes a lunge position and his back is not completely horizontal.