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Dumbbell Row to Kickback

Bent-over dumbbell row followed by a controlled triceps kickback.

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Dumbbell Row to Kickback demonstration

Exercise overview

Training details

BackLatsBicepsTriceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hinge forward with a dumbbell in each hand, brace your trunk, and let your arms hang beneath your shoulders.
  2. 02Row both dumbbells toward your ribs until your upper arms align beside your torso.
  3. 03Hold the upper arms still and extend your elbows to move the dumbbells straight behind you.
  4. 04Bend your elbows to return the weights to the top-of-row position.
  5. 05Lower the dumbbells under control to full arm extension while maintaining the same torso angle.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Bent-Over RowComparable substituteCable Triceps PushdownComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps Pushdown

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