Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Tricep Kickback.
The dumbbell one arm kickback isolates the triceps by hinging at the hip, keeping the upper arm parallel to the floor, and extending the forearm back against gravity. Working one arm at a time allows a full range of motion and helps correct strength imbalances between sides.
Common mistakes content is coming soon.
The Dumbbell Single Arm Tricep Kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.