Dumbbell One Arm Kickback
Description
The dumbbell one arm kickback is the classic bent over tricep kickback performed one arm at a time. Bending forward at the hips with one hand on a bench for support, you extend the dumbbell back to a fully straight arm position. The single-arm pattern allows mind-muscle focus on the working tricep.
Muscle Group
Equipment Required
Dumbbell One Arm Kickback Instructions
- Place your left hand and left knee on a flat bench for support.
- Keep your right foot planted on the floor.
- Hold a dumbbell in your right hand with palm facing your body.
- Bend forward at the hips with a flat back.
- Pin your right upper arm against your side, parallel to the floor.
- Brace your core.
- Extend your right elbow back to straighten the arm fully.
- Squeeze the right tricep at the top, then return to the starting position. Switch sides.
Dumbbell One Arm Kickback Form & Visual
Dumbbell One Arm Kickback Benefits
- Single-arm tricep isolation
- Bench support eliminates body english
- Builds tricep size
- Strong peak contraction
- Corrects left-right imbalances
- Useful for hypertrophy training
Dumbbell One Arm Kickback Muscles Worked
- Triceps brachii (long head)
- Triceps brachii (lateral head)
- Anconeus
Dumbbell One Arm Kickback Variations & Alternatives
- Dumbbell Tricep Kickback
- Cable Kickback
- Tricep Pushdown
- Cable Tricep Extension
