Standing two-arm dumbbell kickback exercise

Standing two-arm dumbbell kickback

Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Holding a dumbbell in each hand using a neutral grip (palms facing your body), hinge at the hips to bring your torso forward until it is parallel with the floor. Your knees should be slightly bent and your back and neck should be neutral.
  2. Tuck your elbows into the sides of your torso. Your upper arms should also be parallel with the floor, while your forearms should perpendicular to your upper arms (i.e. there should be a 90-degree angle at the elbow).


  1. Keeping your upper arms tucked into the sides of your torso, exhale as you extend your elbows, bringing the weights behind you.
  2. Hold for a count of two and squeeze your triceps brachii.
  3. Inhale as you slowly lower the dumbbells back to the starting position by flexing your elbows.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • The standing two-arm dumbbell kickback, a variation of the dumbbell kickback, is a highly effective exercise for targeting your triceps brachii.
  • Throughout the exercise, keep your body and upper arms still. Only your forearms should be moving.
  • Maintain a neutral back and neck throughout the exercise.
  • If your elbows drop down as you extend them, the dumbbells may be too heavy. Consider using lighter dumbbells so that you can perform the exercise with proper form. If you want to lift heavier, try the cable triceps kickback.
  • Raise your elbow higher than your shoulder for a greater range of motion.
  • See also the seated bent-over two-arm dumbbell kickback and the standing alternating dumbbell kickback.

Standing two-arm dumbbell kickback video

Source, Elbow Articulations

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