One Arm Kickback

A unilateral triceps isolation exercise. It allows for maximum mind-muscle connection and ensures each arm is developed equally.

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. Hold a dumbbell with your elbow tucked into your side, parallel to your torso.

Instructions

1. Extend the arm back until fully straight.
2. Squeeze the tricep at the peak lockout.
3. Return slowly to the 90-degree start.
4. Keep the upper arm still.
5. Control the movement.

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

Beginner / Dumbbells / Triceps / isolation

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

Beginner / Dumbbells / Triceps / isolation

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.