Dumbbell Kickback is a beginner isolation push using dumbbell. It loads Triceps.
Why this lift
The Dumbbell Kickback is a beginner isolation push lift. It primarily loads Triceps. Shoulders help. You need dumbbell. Most programs place it after your main compounds, as accessory work. You may also hear it called Dumbbell Kickbacks.
The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Triceps
- Secondary: Shoulders
Setup
- Set dumbbell so the target joint can move and nothing else has to.
How to do it
- Take Triceps through a full range. Pause where it is hardest.
- Return under control.
Coaching cues
- Own the stretch and the squeeze.
Common mistakes
- Turning it into a compound swing. Cut the load; slow the eccentric.
How to program it
Treat the Dumbbell Kickback as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.
If the Dumbbell Kickback does not agree with you, Bar Pushdown trains Triceps with a different setup.
Related lifts
- Bar Pushdown Triceps
- Barbell JM Press Triceps
- Barbell Overhead Tricep Extension Triceps
- Barbell Skullcrusher Triceps
- Bench Dip Triceps
- Cable Cuffed Single Arm Tricep Extension Triceps
FAQ
What muscles does the Dumbbell Kickback work?
The Dumbbell Kickback works Triceps (primary), Shoulders (secondary).
What equipment do I need for the Dumbbell Kickback?
You need dumbbell.
Is the Dumbbell Kickback suitable for beginners?
Yes. The Dumbbell Kickback is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Dumbbell Kickback into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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