Bent Over Dumbbell Kickback

Key Takeaways

Bent over dumbbell kickback is an excellent weight training exercise, known for its effectiveness in building and toning your triceps. This guide is purposefully designed with clear instructions and tips for beginners. You’re about to start a journey to stronger, more defined arm muscles!


If you’re passionate about exercise or just starting out, the bent over dumbbell kickback is a great workout to consider. It mainly targets your triceps (the muscles at the back of your upper arm), effectively shaping and developing them. By following the steps and advice, you’ll get the most out of this workout routine.

Steps to Perform Bent Over Dumbbell Kickback

1. Start by selecting a dumbbell of comfortable weight.
2. Stand with your feet hip-width apart, bending your knees slightly.
3. Lean forward from your hips, keeping your back straight.
4. Place one hand on a bench for support, and hold the dumbbell in the other.
5. Lift the dumbbell to your side, with your elbow in a 90-degree angle.
6. Extend your arm backward, keeping it close to your body, until it’s parallel to the floor.
7. Pause, then return to starting position.

We recommend doing 3 sets of 12-15 repetitions.

Tips to Remember

1. Keep your back straight and don’t hunch.
2. Use weight that is challenging but lets you maintain good form.
3. Keep your upper arm stationary; only your forearm should move.
4. When extending your arm, squeeze your triceps.
5. Control the motion, especially when returning to the starting position.
6. Don’t rush. Take each repetition slow to fully engage the muscle.


Bent over dumbbell kickback is a versatile exercise that targets your triceps. It can be incorporated into your routine regardless of your fitness level. The steps and tips we’ve provided will get you kick-starting your triceps training.

Frequently Asked Questions

How effective are bent over dumbbell kickbacks?
This exercise engages the triceps more than many other types of workout. With consistency and proper form, you will see results in terms of muscle growth and strength.

Can I do bent over tricep kickbacks at home?
Absolutely! All you need is a dumbbell and you can do it anywhere.

What other exercises can supplement bent over dumbbell kickback?
Other exercises like push-ups, tricep dips, and skull crushers can supplement the dumbbell kickback for a robust tricep workout.

Can I hurt myself doing a bent over dumbbell kickback?
Like any exercise, improper form puts you at risk of injury. Always maintain an appropriate posture and control the weight.

How often should I do bent over dumbbell kickbacks?
This depends on your personal fitness goals, but for general muscle building, including them in your arm training 2-3 times per week should suffice.

Why do my arms shake when performing the bent over dumbbell kickback?
It’s probably because your muscles are being challenged. If shaking continues, try using lighter weights or take a break.

Is bent over dumbbell kickback suitable for beginners?
Yes, it’s a great arm exercise for beginners because it’s simple and effective.

Can I use a water bottle instead of a dumbbell for bent over dumbbell kickback?
Sure, you can use anything as a substitute as long as it provides resistance. Just make sure it’s safe to handle.

Do bent over dumbbell kickbacks only work on triceps?
The primary target is triceps, but it also engages your core and shoulder muscles.

Why am I not feeling my triceps working during a bent over dumbbell kickback?
You may be using incorrect form, or the weight might too light. Review the steps and tips in this guide.

Leave a Reply

Your email address will not be published. Required fields are marked *