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All exercises

Dumbbell one arm kickback

Beginner

Dumbbell one arm kickback is a isolation dumbbell exercise for the triceps, also working the front delts.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Cable kickbackCable
  • Dumbbell seated one arm kickbackDumbbell
  • Dumbbell kickbackDumbbell
  • Dumbbell seated kickbackDumbbell
  • Cable two arm tricep kickbackCable
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight

Harder variations

  • Dumbbell kickbacks on exercise ballDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell seated reverse grip one arm overhead tricep extensionDumbbell
Logged today · 90 seconds restDumbbell one arm kickback

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