Dumbbell One Arm Kickback

A unilateral triceps isolation exercise that allows for perfect focus on the mind-muscle connection and fixes strength imbalances.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Setup

Hinge forward with one hand on a bench for support. Hold a dumbbell with your elbow tucked into your side.

Instructions

1. Extend the arm back until fully straight.
2. Squeeze the tricep.
3. Return to the 90-degree position slowly.
4. Keep your upper arm parallel to the floor.
5. Avoid swinging.

Common Mistakes

1. Dropping the elbow.
2. Rounding the back.
3. Using momentum.

Alternative Exercises

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Standing Triceps Extension

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A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing Kickback

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A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Seated Triceps Extension

Beginner / EZ Bar / Triceps / isolation

An isolation exercise for the triceps. The seated position provides stability, allowing you to focus entirely on the extension and contraction of the muscle.