Smart Workout Diary

Dumbbell Single-Arm Triceps Kickback

The dumbbell single-arm triceps kickback is an isolation exercise performed by extending one elbow while the upper arm stays close to the torso. It primarily trains the triceps and supports upper-arm strength and muscular control.

Demonstration

Dumbbell Single-Arm Triceps Kickback — demonstration 1
Dumbbell Single-Arm Triceps Kickback — demonstration 2

Instructions

  1. Hold a dumbbell in one hand and stand in a staggered stance.
  2. Hinge forward at the hips with a neutral spine, and brace the free hand on your thigh or a stable support.
  3. Bring the working upper arm alongside your torso with the elbow bent and pointing behind you.
  4. Keeping the upper arm still, extend the elbow until the arm is straight behind you.
  5. Pause briefly, then bend the elbow under control to return to the starting position. Complete the desired repetitions before changing sides.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a load that lets you keep the elbow position steady without swinging the torso.
  2. Keep the wrist neutral and avoid snapping or bending it at the top of the movement.
  3. Move through a controlled range rather than using momentum to lift the dumbbell.
  4. Keep your neck relaxed and avoid rounding your back as you hinge forward.
Exercise library