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Upper Arms Exercise · Dumbbell

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, feet flat on the floor, holding a dumbbell in one hand.
  2. Fold forward at the waist so your torso is flat and roughly parallel to the ground, keeping your back straight.
  3. Straighten your arm out behind you, keeping your elbow tucked close to your torso.
  4. Hold briefly at full extension, then bring the dumbbell back down slowly.
  5. Complete the desired number of reps, then switch to the other arm.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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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.