Dumbbell Kickback - Your Easy Go To Tricep Isolation Exercise

Dumbbell Kickback – Your Easy Go To Tricep Isolation Exercise

Dumbbell Kickback is an ideal tricep building exercise to that is used by all bodybuilder. Are you looking to build-up your Triceps Brachii for some outstanding looking arms? Simply try this guide to help you start immediately using the common dumbbell kickback to reach your goals.

Dumbbell Kickback Exercise Summary

  • Primary Muscles Worked: Triceps Brachii
  • Other Muscles (Secondary) Worked: None
  • Equipment: Dumbbell and Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Dumbbell Kickback Procedure

  • You will begin by taking a dumbbell and placing one knee and the corresponding hand on a flat bench.
  • Now, your chest should be parallel with the ground and dumbbell in one hand
  • Now, pull the dumbbell up so that you arm is bent, and your tricep is parallel with your back, this is the starting position.
  • Next, without moving your upper arm, kickback the dumbbell by only pivoting at your elbow, to isolate your tricep muscle.
  • Then, lower the dumbbell back to the starting position by only pivoting at your elbow.
  • Repeat to finished your preferred repetitions to work your triceps.

Muscles Used

Target (Agonist)

  • Triceps Brachii


  • None

Dynamic Stabilizers

  • None


  • Deltoid – Posterior
  • Latissimus Dorsi
  • Obliques
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rectus Abdominis
  • Serratus Anterior
  • Teres Major
  • Wrist Extensors

Antagonist Stabilizers

  • None


In order for you to have the highest quality strength gains, you will want to adhere to these easily done tips. Additionally, when you would like to protect yourself against injuries, you ought to try these tips.

  • Slow Every Repetition Down For Better Strength Gains. By Raising the time under tension you are engaging your muscles longer and they will respond by developing toned muscles. You can achieve this without raising the resistance by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds relaxing.
  • Slow Every Movement To Just Under 6 Seconds For Every Contraction And The Same For The Extension, To Boost Your Exercise Session. So that you will create mas you need to maximize the amount of time under strain of your primary muscle tissue. Slowing your lift will improve time under stress. Numerous research papers have proven that just under 6 seconds extension and contraction is the ideal time provides maximal benefit for building muscle size. You should include this method on occasion, but not every time you exercise.
  • Make Sure That You Take Rest Days. In alternative to recovery you are able to incorporate into your routine with rowing. Only understand to allow your muscles to heal, healing is how your muscles grow.
  • Breathe In When You Stretch Your Muscle Tissues And Exhale While You Contract Your Muscular Tissues.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will need to stop these common errors to build and maintain nice technique and muscle growth. Likewise, when you avoid these issues you will lessen the risk of experiencing injuries.

  • You Don’t Want To Make It To Easy. The main way to obtain gains will be to challenge yourself.
  • Don’t Relax Your Abs. Keeping your core tight to protect your spinal column by maintaining your internal pressure.
  • You Can’t Dismiss Any Of Your Pains. Tender muscle tissue and pain from injuries are not necessarily always the same. As soon as you experience painfulness any time you are performing exercises you should certainly stop, or you can simply just make this injury more serious.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Kickback Recap

You immediately have the capability to train with dumbbell kickback effectively. At this time your future stage is to utilize dumbbell kickback as an element of a scheduled fitness strategy to build up your Triceps.

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