PlanWorkouts

Exercise 0354 · REF bQy2Eni

Dumbbell One Arm Kickback exercise animation

Dumbbell One Arm Kickback

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

The one-arm kickback is the standard version of the exercise, isolating the triceps at full extension with the upper arm held stationary and parallel to the floor. Because it's already single-arm, the core has to resist a mild rotational pull the whole set, more than most people realize. It's a light-weight finisher, not a strength-building movement, given the poor leverage at full elbow extension.

How to Do the Dumbbell One Arm Kickback

  1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
  4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
  5. Slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Dumbbell One Arm Kickback primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell One Arm Kickback work?
The Dumbbell One Arm Kickback primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell One Arm Kickback?
The Dumbbell One Arm Kickback is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Kickback?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.