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Dumbbell Kickback
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Home ›
Glutes ›
Dumbbell Kickback
Dumbbell Kickback
GlutesDumbbellPushStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Lie on the bench and grip the weight at chest level, elbows at about 45 degrees from your body.
2
Press upward until your arms are extended — don't lock the elbows fully.
3
Lower back down slowly until you feel a stretch in the chest.
4
Keep your feet flat on the floor and shoulders pinned to the bench.
5
Drive the weight up with intent on every rep — don't grind slowly.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
This triceps exercise using a dumbbell places direct tension on the triceps, with Anconeus picking up the supporting work. The movement pattern makes it well suited for both beginners building a base and experienced lifters adding volume.
Muscles Worked
Triceps
75%
Anconeus
42%
Forearms
32%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Glutes
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.
