Double Dumbbell Tricep Kickback

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.