Dumbbell One Arm Kickback

Dumbbell One Arm Kickback

The dumbbell one-arm kickback is a fantastic isolation exercise that primarily targets the triceps, making it an excellent addition to any arm or upper body workout routine. This exercise is typically performed using a dumbbell and can be done both at home and in the gym. To perform the dumbbell one-arm kickback, start by standing with your feet shoulder-width apart and holding a dumbbell in one hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. Your upper arm should be parallel to the floor, and your forearm should hang straight down with the dumbbell. Next, extend your arm fully while keeping your elbow close to your body. Squeeze your triceps at the top of the movement, then slowly lower the weight back to the starting position with control. Remember to maintain a strong and stable posture throughout the exercise, avoiding any swinging or jerking motions. To maximize the effectiveness of the dumbbell one-arm kickback, choose a dumbbell weight that challenges you without sacrificing proper form. Aim for 2-3 sets of 10-12 repetitions on each arm, gradually increasing the weight as you progress. Incorporating the dumbbell one-arm kickback into your workout routine can help strengthen and tone your triceps, improving overall arm definition. As with any exercise, proper form and technique are crucial to avoid injury, so be sure to maintain control and listen to your body. Enjoy the burn and reap the benefits of this effective triceps exercise!


  • Stand tall with your feet hip-width apart and hold a dumbbell in your right hand.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
  • Extend your right arm fully behind you, ensuring that your elbow is close to your body.
  • Pause briefly at the top, squeezing your triceps, and then slowly lower the dumbbell back to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch sides.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the triceps effectively.
  • Keep your core engaged and your back straight to avoid any unnecessary strain on your lower back.
  • Focus on fully extending your arm during the movement to achieve maximum contraction in the triceps.
  • Control the pace of the movement, avoiding swinging or using momentum to lift the dumbbell.
  • Breathe out as you extend your arm and breathe in as you bring the dumbbell back to starting position.
  • Start with a manageable weight and gradually increase as your strength improves to avoid injury.
  • Ensure that the dumbbell is aligned with your shoulder when your arm is fully extended.
  • Remember to warm up your triceps and surrounding muscles before starting the exercise.
  • Include other triceps exercises in your routine to achieve overall triceps development.
  • Consult with a fitness professional if you have any existing shoulder, elbow, or wrist injuries.


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