Dumbbell Standing Kickback

Also known as: standing dumbbell kickback

Beginner

Triceps

Dumbbell

Skip the guesswork: Dumbbell Standing Kickback leans on independent dumbbell loading for lockout strength and arm thickness.

How to do Dumbbell Standing Kickback

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Extend your arms straight back, squeezing your triceps at the top of the movement.
Pause for a moment, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Standing Kickback Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Standing Kickback Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Dumbbell Standing Kickback

Harder progression

Olympic Barbell Triceps Extension

Swap Dumbbell Standing Kickback For

Band Side Triceps Extension

Cable One Arm Tricep Pushdown

Handstand

Dumbbell Standing Kickback — Frequently Asked Questions

How do you do the Dumbbell Standing Kickback?

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight back, squeezing your triceps at the top of the movement. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Standing Kickback work?

The Dumbbell Standing Kickback primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Standing Kickback should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Standing Kickback good for beginners?

Yes. The Dumbbell Standing Kickback is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Standing Kickback?

Try the Band Side Triceps Extension, Cable One Arm Tricep Pushdown or the Handstand. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Standing Kickback the same as the standing dumbbell kickback?

Yes. The Dumbbell Standing Kickback is also commonly called the standing dumbbell kickback. Different gyms and training programs label it differently, but "standing dumbbell kickback" refer to this same movement.