Triceps · Dumbbell
Dumbbell Kickback
Beginner
Flat back, elbow high, extend and squeeze for lateral head isolation.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseHinge forward, elbow raised to hip height
Upper arm parallel to floor
Core braced, back flat
2
Finish PoseExtend forearm backward to full lockout
Squeeze tricep hard at the top
Upper arm stays completely still
Training Cues
✓Keep the upper arm perfectly still — only forearm moves
✓Squeeze at full extension for 1 second
✓Control the return — dont swing
Watch For This
✕
Upper arm dropping during the movement✕
Don't swing the dumbbell with momentum✕
Going too heavy — ruins the isolation💪 Primary Muscles
● PRIMARY
1/1
Triceps
Primary
Triceps Brachii (Lateral Head)
Pro Tip
Light weight with perfect form gives far better results than heavy weight with poor form on kickbacks.
