The dumbbell kickback is a light triceps isolation move: the hardest point is at the top, with your arm straight.
1Starting positionStart2End positionFinish
Setup
Brace one hand and knee on a bench, back flat and nearly parallel to the floor. Dumbbell in the other hand, upper arm tight to your side and pointing back, elbow bent to a right angle.
Execution
Bend forward with a flat back, elbow pinned to your side, forearm hanging down with the dumbbell — starting position.
Exhale and extend your arm straight back, moving only your forearm.
Inhale and bend your arm back to the starting position.
Common mistakes
Upper arm dropping and rising — it stays fixed along your body, only your forearm moves.
Swinging the dumbbell — extend slowly and hold at the top.
Going heavy — holding a straight arm for a second matters more than the weight.
Rounded back — keep it flat and lean on the bench.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
