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Dumbbell Tricep Kickbacks
Dumbbell Tricep Kickbacks - a strength movement targeting the glutes.
HD video
01 · Overview
What it is & why it matters
Dumbbell Tricep Kickbacks is a isolation hinge that primarily develops the glutes. Performed with dumbbell, it builds strength, stability and control through a full range of motion when programmed with intent.
02 · Execution
Step-by-step instructions
- 01
Set up
Take a stable stance and grip the dumbbell with the lift positioned over your base of support. Brace the core and pack the shoulders before the first rep.
- 02
Initiate the rep
Begin the movement by sending the hips back, keeping the target muscle (glutes) loaded throughout.
- 03
Working range
Move through the full available range without losing position. Avoid bouncing out of the stretched position - use a controlled tempo.
- 04
Finish the rep
Return to the start position by reversing the movement under control and squeezing the glutes at the top.
- 05
Breathing
Inhale and brace before the rep, exhale on the hardest portion of the lift.
03 · Coaching
Pro tips
- Think about the glutes doing the work, not just moving the load from A to B.
- Match weight to clean technique - leave 1–2 reps in reserve until form is dialed.
- Control the eccentric (lowering) phase - that's where the muscle grows.
- Keep the bar/dumbbells close to the body to protect the lower back.
04 · Avoid
Common mistakes
✕
Using momentum to move the weight instead of muscular tension.
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Cutting the range of motion short to handle heavier loads.
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Losing the brace or letting the lower back round at the bottom of the rep.
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Turning the lift into a squat by bending the knees too much.
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