The Benefits of Dumbbell Kickbacks

The primary benefit of dumbbell kickbacks is that the activity doesn’t require any special equipment––all you need is a pair of dumbbells (or a single dumbbell, if that’s all you have).

You can do the exercise at home and train your triceps at the gym without having to wait for cable machines to free up. This can be particularly beneficial when working out in a small gym.

Additionally, the movement is simple to learn. Trainees generally don’t need more than a few sets to master the activity. Plus, even if some technique breakdown occurs, the injury risk is negligible because trainees can’t use that much weight.

That said, despite the simplicity, the movement is quite effective and could work quite well as part of a structured workout program. Trainees can also do it as part of a superset (where the kickback is paired with another movement, typically done back-to-back) or drop set.

Another benefit is that there are plenty of tweaks and variations trainees can try. Let’s explore some of them now.

Tweaks and Variations of the Dumbbell Kickback

1. Cable Kickback

Set the cable pulley to a low position, select the load, grab the round plastic piece at the end of the cable, set yourself in position, and train your arms one at a time.

Using a cable is a nice way to provide constant tension for your muscles.

2. Band Kickback

Secure a resistance band in a low position (e.g., by using a door anchor at home) and do the exercise like on a cable machine.

Bands lengthen and provide more tension at the peak of each repetition, which can improve muscle activation.

3. One-Arm Dumbbell Kickback

Instead of training both arms simultaneously, grab a single dumbbell and train one arm at a time. Doing so can be a nice way to monitor for side-to-side muscle imbalances and focus on each tricep individually, improving the mind-muscle connection.

Safety Tips and Final Considerations

As an isolation exercise, dumbbell kickbacks are pretty safe. The motion is controlled, and trainees can’t use that much weight, which means the injury risk is quite low.

That said, there are a few things to keep in mind. First, warm up well before training and pay special attention to your shoulders and elbows. Warm up these joints through some dynamic stretching and lighter sets for fewer reps. (2)

Second, maintain a neutral spine throughout each set. Rounding the lower back isn’t necessarily dangerous during this exercise, but it could strain the area and aggravate an old injury.

Finally, do each repetition slowly and with great body control. Avoid swinging the weight back and forth, as that can put unnecessary stress on your elbows, leading to nagging aches. Slowly extend your arms, pause briefly, and lower the dumbbells as you exhale.

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