Smart Workout Diary

Dumbbell One-Arm Tricep Kickback

The dumbbell one-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 also requires shoulder and trunk stability to maintain a controlled bent-over position. It supports upper-arm strength and muscle development.

Demonstration

Dumbbell One-Arm Tricep Kickback — demonstration 1
Dumbbell One-Arm Tricep Kickback — demonstration 2

Instructions

  1. Set up: Hold a dumbbell in one hand and stand with feet about hip-width apart. Hinge forward at the hips with a neutral spine and brace your abdomen.
  2. Let the working arm hang beneath the shoulder, then bend the elbow to bring the upper arm alongside your torso. Keep the elbow bent at about 90 degrees.
  3. Extend the elbow: Keeping the upper arm still, straighten the arm behind you until the elbow is fully extended without forcefully locking it.
  4. Pause briefly and squeeze the triceps while keeping the shoulder down and away from the ear.
  5. Slowly bend the elbow to return the dumbbell to the starting position. Complete all repetitions with control, then switch sides.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep the upper arm fixed: Movement should come from the elbow; avoid swinging the shoulder or torso.
  2. Use a light, controllable load so you can fully extend the elbow without momentum.
  3. Keep your spine neutral and ribs controlled rather than rounding your back or lifting your chest excessively.
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