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Exercise 0398 · REF VQ3sNCn

Dumbbell Seated One Arm Kickback exercise animation

Dumbbell Seated One Arm Kickback

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Training one arm at a time on the kickback makes it easy to brace against the opposite knee or a bench, which locks the upper arm still and keeps the triceps doing all the work. It also exposes strength imbalances between arms that two-arm versions can hide. Like all kickbacks, form breaks down fast with too much weight — keep it light and control the eccentric.

How to Do the Dumbbell Seated One Arm Kickback

  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
  2. Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
  3. Extend your arm straight back, keeping your elbow close to your body.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell Seated 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 Seated One Arm Kickback work?
The Dumbbell Seated One Arm Kickback primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Seated One Arm Kickback?
The Dumbbell Seated One Arm Kickback is done with a dumbbell.
What's a good alternative to the Dumbbell Seated 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.