Dumbbell Bent Over Kickback
Learn how to do Dumbbell Bent Over Kickback with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Bent Over Kickback is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3, meaning a 70 kg person burns approximately 105 calories in a 30-minute session.
How to Do Dumbbell Bent Over Kickback
A triceps isolation movement performed bent over with dumbbells, extending the arms back to engage the triceps.
💡 Instructions:
Hold a dumbbell in each hand with a neutral grip, palms facing each other.
Bend at the hips until your torso is almost parallel to the floor, keeping your back straight.
Tuck your elbows close to your torso at a 90° angle.
Extend your arms backward until fully straightened, squeezing the triceps at the top.
Slowly return to the starting position and repeat.
⚠️ Common mistakes:
Swinging the arms instead of controlling the movement.
Allowing elbows to drop during extension.
Rounding the lower back.
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Start Free TrialMuscles Worked by Dumbbell Bent Over Kickback
Equipment
- Dumbbells
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Bent Over Kickback
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 3
- Calories (30 min, 70 kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
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FAQ: Dumbbell Bent Over Kickback
What muscles does Dumbbell Bent Over Kickback work?
Dumbbell Bent Over Kickback primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Dumbbell Bent Over Kickback correctly?
A triceps isolation movement performed bent over with dumbbells, extending the arms back to engage the triceps. 💡 Instructions: Hold a dumbbell in each...
Is Dumbbell Bent Over Kickback good for beginners?
Dumbbell Bent Over Kickback has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Dumbbell Bent Over Kickback?
Dumbbell Bent Over Kickback requires: Dumbbells.
What are the benefits of Dumbbell Bent Over Kickback?
Dumbbell Bent Over Kickback strengthens the Triceps, engages the Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Dumbbell Bent Over Kickback?
Similar exercises to Dumbbell Bent Over Kickback include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Tate Press. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Dumbbell Bent Over Kickback better than Bench Triceps Dip?
Both Dumbbell Bent Over Kickback and Bench Triceps Dip target the Triceps. Dumbbell Bent Over Kickback uses Dumbbells, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
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