Dumbbell Kickbacks - Not Just For Girls!

A common misconception among bodybuilders is that dumbbell kickbacks are a "foo-foo" exercise, which should only be performed by toned females using pink 5 or 10 pound dumbbells. Nothing could be further from the truth! Despite the fact that the exercise is a tad silly to observe, and the weights used are certainly paltry compared to the massive poundage's moved in more compound movements, dumbbell kickbacks are a very effective exercise.

Dumbbell kickbacks are very helpful for building the triceps - especially upper triceps mass.

Are you ready to complete a set of triceps dumbbell kickbacks? Find a bench in a somewhat isolated area of the gym. This will serve two purposes. First, you will have ample room to complete the movement. Second, you will avoid the silly yet all-too-frequent stares from men doing biceps curls with triple the weight you will be using for this exercise.

Select a very light dumbbell - A single 15 or 20-pound dumbbell is fine as you get used to this movement. Remember, success is measured in how much blood we are able to move into the muscle group, not how much weight we can lumber around. Place one knee on the bench. Bend the upper body until you are parallel with the floor. Flex your upper arm and in a slow, controlled motion, extend the dumbbell back until your entire arm is parallel with the bench and with your body.

The movement is much like a leg extension, only for your triceps. Remember that the hamstrings are often called the 'leg biceps', and complete curls much like the biceps do. The triceps operate in the same fashion, in relation to the quadriceps. Their performance on dumbbell kickback is nearly identical to the movement of quads during leg extensions. Their range of motion during bench dips is nearly identical to what the quads exert during squats.

Along with such machines as the leg adductor/abductor, dumbbell kickbacks fall into the category of "effective exercises that you never want your friends to see you doing". If it's any consolation, professional bodybuilders use them pre-contest to bring out separation in the supper triceps/horseshoe area of the muscle group. Dumbbell kickbacks are a highly effective movement for bringing out the cuts that judges look for, especially when used in conjunction with pre-contest dieting to remove those small fat deposits which obscure triceps definition. Give triceps dumbbell kickbacks a shot - you will definitely like them!