Arms · Dumbbell
Dumbbell Standing Kickback
How to do the dumbbell standing kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a dumbbell in each hand and hinge forward at the hips with your back flat and elbows bent at about 90 degrees, upper arms pinned to your sides. Extend your arms straight back until they are fully straight, squeezing your triceps at the top. Slowly return to the bent position, keeping your elbows fixed throughout.
- 1Lock your upper arms by your sides so the work stays in your triceps
- 2Squeeze the back of your arms hard at full extension
- 3Keep your shoulders retracted and core braced
Common mistakes
- Avoid swinging your arms or using momentum
- Don't let your elbows drift down toward the floor
- Avoid jerking through the lockout; extend with control
Muscles worked
The dumbbell standing kickback mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the dumbbell standing kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.