Dumbbell Kickbacks

Exercise Tips

  • Use your upper arm as a platform that
    never moves
  • You should be looking at the floor, your body somewhere around 25-35 degrees with the floor
  • Do not swing your forearm; use a
    controlled motion

Dumbbell Kickbacks

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Flat Bench, Dumbbell

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Flat Bench, Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Stand to the right side of a flat bench and place your left knee and palm on the bench, keeping your right foot on the floor. Hold a dumbbell in your right hand with an overhand grip, bending your arm to a 90 degree angle so you are holding the dumbbell tucked to your side.

  1. 1 Extend your forearm straight back until your whole arm is completely straight.
  2. 2 Slowly bring your arm back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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