Two Arm Dumbbell Kickback

This one is like a bear hinging over a log and kicking both paws back with control. You hold the bent-over stance, keep your upper arms steady, and straighten the elbows to light up the triceps while your back and core stay braced.

Instructions

1. Hold two dumbbells and hinge forward at the hips.
2. Bend your elbows and keep your upper arms beside your body.
3. Brace your core and keep your back flat.
4. Straighten both arms until the dumbbells move behind you.
5. Pause briefly and squeeze the backs of your arms.
6. Lower the dumbbells slowly to the start position.

Benefits

• Builds stronger arms for pushing tasks
• Improves control in bent-over positions
• Adds definition to the backs of arms
• Strengthens lockout in pressing moves

Key Points

• Keep your upper arms still
• Hinge at the hips
• Keep your back flat
• Move only at the elbows
• Use steady control

Common Mistakes

• Swinging the dumbbells
• Rounding the back
• Flaring the elbows wide
• Moving the upper arms
• Using too much weight