Two-Arm Dumbbell Triceps Kickback
A standing, bent-over kickback working both arms at once, quicker than the one-arm version and a test of holding a flat back while the triceps work.
Primary muscles
- Triceps
Secondary muscles
- Rear Delts
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 12–15
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a dumbbell in each hand, palms facing in, soften the knees and hinge until the torso is nearly parallel to the floor, upper arms raised alongside the torso and elbows bent at 90 degrees.
Pin the upper arms beside the torso.
Extend the elbows to swing the dumbbells back until the arms are straight.
Squeeze the triceps for a second.
Lower the dumbbells back to 90 degrees under control.
Breathing: Exhale as you extend, inhale as you return.
Coaching tips
Flat back, head neutral
Upper arms don't move
Pause at lockout
Common mistakes
Swinging the weights
Letting the elbows drop
Rounding the back
Safety notes
Keep the load light enough to hold the hinge; sit on the end of a bench and lean forward if the lower back tires.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.