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Dumbbells Bent-over Kickback

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Exercise Profile

Primary muscles:

Triceps

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Bent-over Kickback Overview

The dumbbells bent-over kickback workout primarily engages the triceps, targeting the back of the upper arm.

By extending the arm back with the dumbbell, it helps strengthen and tone the triceps muscles.

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Dumbbells Bent-over Kickback Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
  2. Bend forward at the waist, keeping your back straight and parallel to the floor. Your arms should be extended straight down, perpendicular to your torso.
  3. Engage your core and exhale as you slowly lift both dumbbells backward, squeezing your triceps at the top of the movement.
  4. Inhale and lower the dumbbells back to the starting position, keeping your upper arms stationary throughout the exercise.
  5. Repeat the movement for the recommended number of repetitions.

Dumbbells Bent-over Kickback Tips

  1. Start with a light weight dumbbell to master the form and prevent injury.
  2. Stand with your feet shoulder-width apart and hinge forward at the hips.
  3. Keep your back straight and core engaged throughout the exercise.
  4. Hold the dumbbell with an overhand grip and extend your arm back, parallel to the floor.
  5. Focus on squeezing your triceps as you kick the dumbbell back, keeping your elbow stationary.
  6. Avoid swinging your arm or using momentum; control the movement for maximum triceps engagement.
  7. Pause for a second at the top of the movement, feeling the contraction in your triceps, then slowly lower the dumbbell back down.

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