Dumbbell Bent Over Kickback
Learn how to do Dumbbell Bent Over Kickback with proper form. Watch the 4K video, 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 70kg 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
Calories Burned Doing Dumbbell Bent Over Kickback
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, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
What exercises are similar to Dumbbell Bent Over Kickback?
Similar exercises to Dumbbell Bent Over Kickback include Bench Triceps Dip, Benchi Triceps Dip – Ẹsẹ Ti Fa, Dip Machine, Dumbbell Tate Press.
Is Dumbbell Bent Over Kickback better than Bench Triceps Dip?
Both Dumbbell Bent Over Kickback and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
Alternative Exercises
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