Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell seated one arm kickback

Beginner

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

What to do instead

  • Cable kickbackCable
  • Dumbbell one arm kickbackDumbbell
  • Dumbbell seated kickbackDumbbell
  • Dumbbell kickbackDumbbell
  • Body-upBodyweight
  • Band side triceps extensionResistance band

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 seated one arm kickback

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band