Dumbbell Standing Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Standing Kickback is an isolation exercise that primarily targets the triceps, with secondary emphasis on the shoulders. This movement involves extending the arm backward while holding a dumbbell, focusing on contracting the triceps to straighten the arm. By performing this exercise standing, it also engages the core to maintain stability. The Dumbbell Standing Kickback is ideal for isolating the triceps, helping to build strength and definition in the upper arm. It is typically performed with light to moderate weights to ensure controlled motion and maximum muscle activation. This exercise requires only a dumbbell and can be done without any other complex equipment.
How to Perform
Begin by standing tall with your feet positioned shoulder-width apart, holding a dumbbell in your right hand.
Slightly bend your knees and hinge forward at the hips, maintaining a neutral spine to keep your back straight throughout the movement.
Raise your right elbow so that it aligns with your torso, keeping your arm bent at a 90-degree angle.
From this position, extend your arm straight behind you, focusing on contracting your triceps to fully extend the elbow and reach the end range of motion.
Hold the extended position for a brief second to maximize tricep activation, then slowly return the dumbbell to the starting point by bending your elbow back to the 90-degree angle.
Continue the motion for the designated number of repetitions, then switch the dumbbell to your left hand and repeat the process on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The Dumbbell Standing Kickback primarily targets the triceps with secondary emphasis on the shoulders.
Stand with feet shoulder-width apart and hold a dumbbell in one hand.
Keep a slight bend in the knees and hinge forward from the hips to maintain a neutral spine.
Raise your elbow to your side, ensuring your arm is bent at a 90-degree angle.
Extend the arm straight behind you, fully straightening the elbow while engaging the triceps.
Hold the extended position briefly to maximize contraction in the triceps.
Slowly return the dumbbell to the starting position, keeping control of the movement.
Perform the exercise slowly and with precision to avoid using momentum.
Engage your core throughout the movement for added stability and control.
Switch arms after completing the set on one side and repeat the exercise with the opposite arm.
How Not to Perform
Avoid swinging the dumbbell: Do not use momentum to push the dumbbell back. Swinging can lead to ineffective targeting of the triceps and increase the risk of injury.
Don’t arch your back: Never round or excessively arch your back while hinging forward. Keep a neutral spine to avoid strain on the lower back.
Don’t lock your elbow: While extending your arm, avoid fully locking your elbow. Keep a small bend to prevent joint strain and ensure muscle engagement.
Avoid excessive weight: Using a dumbbell that is too heavy can lead to poor form. Choose a weight that allows for controlled movement and full range of motion.
Don’t let your shoulder rise: Keep your shoulder relaxed and away from your ear. Raising your shoulder can take the focus away from the triceps and put unnecessary strain on the shoulder joint.
Don’t let your elbow flare out: The elbow should remain close to your torso and not flare outward. This ensures the triceps are properly engaged and reduces unnecessary shoulder involvement.
Don’t rush through reps: Perform each rep slowly and with control. Rushing through the movement reduces time under tension and decreases the effectiveness of the exercise.
Avoid bending your wrists: Keep your wrist neutral and avoid bending it during the movement. Bending the wrist can lead to discomfort and unnecessary strain on the forearm muscles.
Don’t neglect the core: Failing to engage your core can lead to poor stability and make it harder to maintain proper form. Keep your core activated to help support your body throughout the movement.
Don’t overlook the range of motion: Avoid cutting the movement short by not fully extending your arm. Ensure you reach the full range of motion to activate the triceps effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
