Dumbbell Seated One Arm Kickback

Dumbbell Seated One Arm Kickback

The Dumbbell Seated One Arm Kickback is a fantastic exercise that primarily targets the triceps muscles, located on the back of the upper arm. It is an isolation exercise, meaning that it focuses on a specific muscle group and allows for targeted development and strength gains in the triceps. To perform this exercise, you will need a dumbbell and a secure seated position, such as on a bench or chair. Begin by holding the dumbbell in one hand and sitting up straight with proper posture. Rest your other hand on the same side knee for stability. Next, with your back straight and core engaged, bring the dumbbell up to your side, keeping your upper arm parallel to the ground. Your forearm should be perpendicular to the ground, forming a 90-degree angle with your upper arm. This is your starting position. Now, exhale and extend your forearm back, while keeping your upper arm stationary. Make sure to focus on squeezing the triceps as you fully extend the arm. Pause briefly at the top of the movement, and then slowly lower the weight back to the starting position while inhaling. It's important to note that using proper form and selecting an appropriate weight are crucial for maximum effectiveness and to prevent injury. Always start with a weight that allows you to perform the movement with control and good form. As you become more comfortable and stronger, gradually increase the weight to continue challenging your muscles. Incorporating the Dumbbell Seated One Arm Kickback into your triceps workout routine is an excellent way to build strength and definition in your upper arms. Remember to always warm up properly before starting your workout, and if you experience any pain or discomfort, discontinue the exercise and consult with a fitness professional.


  • Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand, resting your arm on your thigh.
  • Lean forward slightly, keeping your back straight and your abs engaged.
  • Extend your arm backward, straightening it fully, while keeping your elbow close to your body.
  • Pause for a moment at the top of the movement, squeezing your tricep muscles.
  • Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions, then switch arms and repeat.

Tips & Tricks

  • Start with a weight that allows you to maintain proper form and complete the desired number of repetitions.
  • Focus on keeping your back straight and core engaged throughout the exercise to provide stability and prevent injury.
  • Keep your elbows close to your body and only move your forearm during the movement to isolate the triceps effectively.
  • Exhale as you extend your arm backward and fully contract the triceps muscle. Inhale as you return to the starting position.
  • Maintain a controlled and smooth motion throughout the exercise to maximize muscle engagement.
  • Consider alternating arms when performing the dumbbell seated one arm kickback to ensure balanced muscle development.
  • Gradually increase the weight used for this exercise as you become comfortable and able to perform the movement with proper form.
  • Add variety to your triceps workout routine by incorporating different triceps exercises to target the muscles from various angles.
  • Remember to warm up properly before performing the dumbbell seated one arm kickback to prepare your muscles for the exercise.
  • Incorporate other compound exercises into your workout routine to strengthen the muscles that support triceps function.


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