Difficulty level: Beginner
Target Muscle: Triceps
Equipment: Dumbbell
Instructions for proper form
1. Stand with your feet shoulder-width apart while holding a dumbbell in each hand. 2. Bend slightly at your knees and hinge at your hips, keeping your back straight, and engage your core. 3. With your elbows bent at a 90-degree angle and close to your ribs, lift the dumbbells up. 4. Extend your arms backward by straightening your elbows while keeping your upper arms stable, squeezing your triceps at the top of the movement. 5. Lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
Common mistakes to avoid
Avoid swinging your arms or using momentum to lift the weights. Ensure your elbows remain close to your torso throughout the movement. Do not arch your back or allow your torso to lean forward excessively.
Benefits
Specific benefits of the exercise
The double dumbbell tricep kickback primarily targets the triceps brachii, promoting strength and definition in the upper arms. It can help improve arm stability and functionality.
Expected results and timeframe
With consistent practice (2-3 times per week) and proper diet, noticeable results in muscle definition may become visible within 4-8 weeks..
Who this exercise is best for
This exercise is best for beginners looking to strengthen and tone their triceps, people interested in bodybuilding, and those recovering from shoulder injuries while needing to maintain upper body strength.
Scientific studies supporting its effectiveness
Research indicates that targeted resistance exercises, such as kickbacks, can lead to significant muscle hypertrophy and strength gains when performed with proper form and consistency (American College of Sports Medicine).
Variations
Beginner modifications
If the standard version is challenging, you can perform this exercise with lighter weights or no weights to focus on form. Alternatively, perform the kickback seated on a bench to limit torso movement.
Advanced progressions
To advance the exercise, use heavier dumbbells or perform the exercise on an incline bench. You can also incorporate a cable machine for greater resistance.
Integrations
Complementary exercises
Complement this exercise with other tricep-targeting movements such as tricep dips, overhead tricep extensions, and close-grip push-ups to maximize tricep engagement.
Super set recommendations
Consider pairing the double dumbbell tricep kickback with bicep curls for a super set that effectively works the antagonistic muscle groups.
Sample workout routines
Incorporate the double dumbbell tricep kickback into a push day routine along with exercises like bench presses, shoulder presses, and tricep dips.
Exercise combinations
Pair with other upper body exercises like bent-over rows and shoulder presses to create a comprehensive upper body workout.
Best time to do this exercise in your workout
Perform this exercise towards the end of your upper body workout, after compound moves, to isolate and fatigue the triceps effectively.