Kickback Dumbbell Membongkok

Learn how to do Kickback Dumbbell Membongkok with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Triceps Shoulders Dumbbells

Kickback Dumbbell Membongkok is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..

How to Do Kickback Dumbbell Membongkok

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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Muscles Worked by Kickback Dumbbell Membongkok

Primary Triceps
Secondary
Shoulders

Equipment

  • Dumbbells

Calories Burned Doing Kickback Dumbbell Membongkok

Calorie Calculator

MET 3
Estimated burn
105 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Kickback Dumbbell Membongkok

Type
Dumbbells exercise
Primary muscle
Triceps
Secondary muscles
Shoulders
MET value
3
Calories (30 min, 70kg)
≈ 105 cal
Video quality
4K with male and female demonstrations

FAQ: Kickback Dumbbell Membongkok

What muscles does Kickback Dumbbell Membongkok work?

Kickback Dumbbell Membongkok primarily targets the Triceps, with secondary engagement of the Shoulders.

How do you do Kickback Dumbbell Membongkok 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 Kickback Dumbbell Membongkok good for beginners?

Kickback Dumbbell Membongkok has a MET value of 3, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Kickback Dumbbell Membongkok?

Kickback Dumbbell Membongkok requires: Dumbbells.

What are the benefits of Kickback Dumbbell Membongkok?

Kickback Dumbbell Membongkok strengthens the Triceps, engages the Shoulders.

What exercises are similar to Kickback Dumbbell Membongkok?

Similar exercises to Kickback Dumbbell Membongkok include Bench Triceps Dip, Bench Triceps Dip – Kaki Dilanjutkan, Mesin Dip, Dumbbell Tate Press.

Is Kickback Dumbbell Membongkok better than Bench Triceps Dip?

Both Kickback Dumbbell Membongkok and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.

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Tekan dumbbell condong dengan putaran
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