Among glutes exercises, the Dumbbell Standing Both Arms Kickback stands out as a push movement performed with dumbbell. The working muscles straighten the elbow, which is what makes this movement valuable for lockout strength on every press. What separates this variation from other glutes work is that it is performed from a standing position — a detail that changes which fibres take the load and how much stability the movement demands. The 'Standing Both Arms Kickback' element in the name is the part that matters technically — it defines the exact position and path this version uses, and swapping it changes the training effect. Support comes from the anconeus and forearms; the anconeus in particular help contribute to the movement, which is why fatigue there often shows up before the glutes is fully worked. Training this with dumbbell allows each side to work independently, exposing and correcting strength imbalances, though it demands more stabilisation, so usable load is lower than a barbell. Programme it alongside your other glutes work rather than as a standalone. It assumes you already own the basic pattern and can maintain position under moderate load.
Muscles Worked
The Dumbbell Standing Both Arms Kickback is primarily a triceps exercise, but it is never only the triceps doing the work.
Triceps
75%
Anconeus
42%
Forearms
32%
Triceps (primary) — These fibres straighten the elbow, and they carry the majority of the load in this movement.
Anconeus (secondary) — Assists by helping to contribute to the movement, contributing to overall performance in this pattern.
Forearms (secondary) — Assists by helping to control the wrist and maintain grip, contributing to grip endurance and carryover to every pulling lift.
Benefits of the Dumbbell Standing Both Arms Kickback
Working from a standing position shifts emphasis onto fibres that standard variations under-train.
Uses dumbbell, which allows each side to work independently, exposing and correcting strength imbalances.
Allows progressive overload — adding load or repetitions over weeks is what actually drives glutes growth.
Builds strength in the glutes through a push pattern, which carries over directly to pressing resistance away from your torso.
Reinforces the chest, shoulders and triceps working as a unit as a coordinated unit rather than as isolated parts.
How to Perform the Dumbbell Standing Both Arms Kickback
1
Stand tall with your feet about hip-width apart, holding the dumbbell.
2
Take a breath and brace, then press the dumbbell away from your body under control.
3
Press until your arms are almost straight, stopping just short of locking the elbows.
4
A good Dumbbell Standing Both Arms Kickback rep looks identical to the one before it; when it doesn't, the set is done.
5
Lower back to the start slowly, feeling the glutes lengthen under tension.
6
Breathe out through the effort and keep the glutes under tension between reps.
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
Breathing Technique
The general rule for the Dumbbell Standing Both Arms Kickback is simple: inhale as you lower the resistance toward you, exhale as you press it away. For heavier sets, take a breath in at the start position, brace as though bracing for a punch, and hold that pressure through the hardest part of the rep before exhaling. If your breathing falls apart, it is usually the first sign the set has gone past useful.
Tips for Proper Form
Keep the shoulder blades set down and back so the shoulder joint stays in a safe position.
Set your position before the first rep rather than correcting it mid-set.
Control the lowering phase — most of the glutes stimulus comes from resisting the weight, not lifting it.
Keep the range of motion consistent across every rep so you can compare sessions honestly.
Re-check a standing position between sets; it tends to creep as you fatigue.
Grip hard — a firm grip measurably increases how much force the working muscles can produce.
Control the lowering phase. Most of the glutes growth from this movement happens on the way down, not the way up.
A useful check on the Dumbbell Standing Both Arms Kickback: if you can't pause for a full second at the hardest point of the rep, the difficulty is beyond what the glutes can currently control.
Add weight to the dumbbell only once you can complete every rep at the same tempo. Speed loss is your signal to hold the load.
Common Mistakes to Avoid
Bouncing the weight at the bottom of the rep.
Do this insteadPause briefly at the bottom so the glutes does the work instead of the stretch reflex.
Letting the anconeus and forearms take over the Dumbbell Standing Both Arms Kickback.
Do this insteadIf you feel it everywhere except the glutes, reset your position and ease off the difficulty.
Chasing weight on the dumbbell before the glutes can control it.
Do this insteadAdd load only when every rep looks the same as the first.
Variations by Experience Level
Beginner
Shorten the range of motion to the portion you can control, then extend it as confidence builds. If dumbbell feels unmanageable, rehearse the same pattern with bodyweight first. Stay at this level until every Dumbbell Standing Both Arms Kickback rep looks the same as the first.
Intermediate
Add load in small increments while holding the same tempo and range you established. Alternate harder and easier Dumbbell Standing Both Arms Kickback sessions rather than pushing every one.
Advanced
Work closer to genuine failure on the final set, keeping one or two reps in reserve on the rest. At this level the Dumbbell Standing Both Arms Kickback is best programmed after your heaviest glutes work, not before it.
Safety Considerations
Stop the set when technique degrades — a Dumbbell Standing Both Arms Kickback rep that no longer looks like your first one is not building anything.
Because this is performed from a standing position, confirm the setup is secure and stable before loading it.
Warm up with lighter sets of the Dumbbell Standing Both Arms Kickback before your first working set.
The most common way the Dumbbell Standing Both Arms Kickback goes wrong is shoulder impingement when the elbows flare excessively.
Who Should Avoid This Exercise
The Dumbbell Standing Both Arms Kickback suits most healthy trainees, but it is not appropriate for everyone.
Anyone with an acute lower-back injury or disc irritation, until cleared to load the spine again.
Anyone with an unresolved shoulder impingement or rotator cuff issue, since the pressing position loads exactly that structure.
Anyone experiencing sharp, localised or radiating pain during the movement — that is a signal to stop, not to push through.
This is general educational information, not medical advice. If you are managing an injury or medical condition, check with a qualified professional before adding this exercise to your programme.
What muscles does the Dumbbell Standing Both Arms Kickback work?
It primarily trains the triceps, with the anconeus and forearms assisting. The pattern is classified as push, so the chest, shoulders and triceps working as a unit share the workload.
Is the Dumbbell Standing Both Arms Kickback suitable for beginners?
It is rated intermediate. You should already be comfortable with basic glutes work and able to hold position under moderate load before attempting it.
How many sets and reps should I do?
A practical starting point is 4 sets of 4-6, resting 3 min between sets, roughly 2-3x per week. Adjust from there based on how you recover.
What equipment do I need for the Dumbbell Standing Both Arms Kickback?
You need dumbbell. This allows each side to work independently, exposing and correcting strength imbalances, though it demands more stabilisation, so usable load is lower than a barbell.
How do I breathe during the Dumbbell Standing Both Arms Kickback?
As a general rule, inhale as you lower the resistance toward you, exhale as you press it away. Avoid holding your breath for the entire set.
What is the most common mistake with the Dumbbell Standing Both Arms Kickback?
Shoulder impingement when the elbows flare excessively. The simplest correction is to keep the shoulder blades set down and back so the shoulder joint stays in a safe position.
What can I do instead of the Dumbbell Standing Both Arms Kickback?
Good substitutes that train the same glutes pattern include Kettlebell Glute Bridge, Resistance Band Glute Bridge Version2, and Tricep Cable Kickback On Crossover Machine. Pick whichever matches the equipment you have available.
Why perform this from a standing position?
Changing the angle changes which fibres of the triceps take the most tension, so it complements rather than duplicates your other glutes work.
About Training Your Glutes
Within glutes training, the Dumbbell Standing Both Arms Kickback is the dumbbell variation to reach for when you want a push pattern you can repeat consistently.
The glutes — primarily the gluteus maximus, with the medius and minimus on the side of the hip — are the strongest muscles in the body and the engine of hip extension. Well-developed glutes drive performance in squats, deadlifts, and sprints, and support the lower back and hips.
Hip thrusts and glute bridges load the glutes through their strongest range and are the most direct builders. Squats, lunges, and Romanian deadlifts add size through deep hip flexion, while abduction work and kickbacks target the upper and side glutes for shape and hip stability.
Focus on driving through the heels and squeezing the glutes hard at the top of each rep rather than arching the lower back.