Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Alternating Bent-Over Dumbbell Kickback Instructions

  1. Select the appropriate dumbbells and place them on the floor in front of you.
  2. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with a neutral grip (palms facing inward). Your feet should be around shoulder-width apart.
  3. Get into the starting position by keeping your back straight, bending slightly at the knees, and bending over at the waist. Your torso should almost be parallel to the floor.
  4. Tuck your upper arms close to your torso and bend at the elbows, forming a 90-degree angle with your upper arms and forearms. This is the starting position. 
  5. Beginning with your left arm and moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
  6. Pause, and then lower the dumbbell back to the starting position.
  7. Repeat this movement with your right arm and then repeat for desired reps.

Alternating Bent-Over Dumbbell Kickback Tips

  • Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the dumbbells back to the starting position. 
  • Keep your body as still as possible, moving only your forearms. 
  • Keep your head up and your eyes forward throughout the exercise.