What equipment do you need for the kickback?

You need dumbbell to do the kickback.

What is a good kickback?

For men, a good kickback is about a 137.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 45 lb and elite lifters pass 262.5 lb. For women, the standards run from about 22.5 lb to 152.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Dumbbell

Kickback

How to do the 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

Find more:Triceps exercises Dumbbell exercises

How to do it

Hold a dumbbell in each hand and hinge forward at the hips, keeping your back straight and elbows bent at a 90-degree angle. Extend your arms straight back until they are fully extended, squeezing your triceps at the top. Slowly return to the starting position, keeping your elbows stationary throughout the movement.

1Hinge at your hips and lock your upper arms by your sides so you feel the movement isolated in your triceps
2At the top of each rep, squeeze the back of your arms and pause briefly to feel the burn
3Keep your shoulders retracted and your core engaged to support a stable posture

Common mistakes

Avoid swinging your arms or using momentum; the motion should come solely from your elbows
Don't round your shoulders or let your elbows drift down toward the floor
Avoid hyperextending your elbows; straighten them with control and stop short of locking out hard