Fysiqal

Isolation · Intermediate

Dumbbell Kickback

Isolation isolation exercise using dumbbell, cable.
Dumbbell Kickback demonstration (no audio).
Movement pattern
Isolation
Difficulty
Intermediate
Equipment
Dumbbell, Cable
Mechanics
Isolation
Sides
Unilateral
Main plane
Sagittal

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How to do the Dumbbell Kickback

Cues reviewed by Kwabena Osei on

Setup

Hinge forward at your hips, upper arm parallel to the floor and fixed at your side, dumbbell hanging with your elbow bent to 90 degrees.

  1. Extend your elbow to push the dumbbell straight back, pushing back about 5-10 degrees past a straight arm at the very top for a full contraction.

  2. Keep your upper arm fixed and parallel to the floor throughout -- only your forearm moves.

  3. Return under control to the 90-degree starting position.

Common mistakes

  • Letting the upper arm drop or swing to help move the weight instead of keeping it fixed and parallel to the floor.

  • Using too much weight to control the strict, isolated extension this exercise requires.

Muscles worked

Primary

Secondary

None listed in the graph
How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow extensionprimary action

    Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, moderate emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.