Exercise guide
Dumbbell Standing Kickback
- Beginner
- Isolation
- Rep-based
- Back
- Upper arms
The standing dumbbell kickback is a targeted isolation exercise that emphasizes the lateral and long heads of the triceps, particularly in the fully contracted position. It is highly effective for building muscle definition and improving elbow extension strength through a focused range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, holding a dumbbell in one hand.
- Hinge forward at the hips until your torso is at a 45-degree angle or nearly parallel to the floor, keeping your back flat.
- Bring your upper arm up so it is parallel to your torso, with your elbow tucked close to your side and bent at 90 degrees.
- Place your non-working hand on your thigh or a stable surface for balance.
How to do it
- Exhale and extend your arm backward by straightening your elbow, keeping your upper arm perfectly stationary.
- Squeeze your triceps forcefully at the top of the movement when your arm is fully straight and parallel to the floor.
- Inhale and slowly lower the dumbbell back to the 90-degree starting position with a controlled 2-second eccentric phase.
- Complete the desired number of repetitions on one arm before switching to the other.
Form checklist
- Keep your upper arm glued to your side and parallel to the floor throughout the set.
- Maintain a neutral spine and avoid rounding your shoulders or lower back.
- Ensure the movement occurs only at the elbow joint; do not swing the shoulder.
- Keep your neck in a neutral position by looking at a spot on the floor a few feet in front of you.
Pro tips
- Rotate your palm toward the ceiling at the peak of the contraction to increase the intensity on the long head of the triceps.
- Focus on the mind-muscle connection by imagining you are pushing the weight away with only the back of your arm.
- Avoid letting the dumbbell swing past the 90-degree angle at the bottom to keep constant tension on the muscle.
Make it harder
- Add a 2-second isometric hold at the point of full extension on every rep.
- Slow down the lowering phase (eccentric) to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the dumbbell standing kickback work?
- The dumbbell standing kickback primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell standing kickback?
- The dumbbell standing kickback uses dumbbell.
- Is the dumbbell standing kickback good for beginners?
- Yes. The dumbbell standing kickback is a beginner-friendly movement and a strong foundation to build on.