How to do the Dumbbell Kickback
Step by step
- Hold a dumbbell in one hand and hinge forward, resting your free hand on a bench or your thigh for support.
- Raise that upper arm until it is parallel to the floor and tucked against your side.
- Straighten your elbow to press the weight back until the arm is fully extended.
- Squeeze your triceps, then bend the elbow to lower under control.
- Finish all your reps on that arm, then switch sides.
The thing people get wrong
Keep your upper arm pinned parallel to the floor and still - all the motion should come from your elbow straightening, not your shoulder swinging.
Coaching cue
Straighten the elbow all the way and hold the squeeze for a beat before lowering.
Make it easier or harder
- Harder: Hold the fully straight position for two seconds on each rep.
Muscles worked
- Primary: Triceps
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.