Dumbbell Single-Arm Triceps Kickback

Dumbbell Single-Arm Triceps Kickback

Overview

Target Muscle Groups:
Triceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Dumbbell Single-Arm Triceps Kickback is an isolation exercise that primarily targets the long head of the triceps, along with involvement of the lateral and medial heads. It is a beginner-level exercise, perfect for those who are building their foundation in upper-body strength training.

Performing this exercise while supported by a bench adds extra stability, allowing you to focus more precisely on form and controlled movement. This reduces the reliance on core balance and minimizes lower back strain compared to standing versions.

It’s ideal for light to moderate weight training where the goal is mind-muscle connection rather than moving heavy loads. Consistent practice improves arm definition, elbow stability, and overall triceps strength.

Instructions

  1. Place your left knee and left hand on a flat bench for support.
  2. Hold a dumbbell in your right hand with a neutral grip, letting your arm hang straight down.
  3. Bring your working arm close to your torso, bending the elbow at about 90 degrees.
  4. Keeping your upper arm stationary, extend your elbow and push the dumbbell back until your arm is fully straightened.
  5. Squeeze the triceps at the top of the movement.
  6. Slowly return the dumbbell to the starting position by bending the elbow again.
  7. Complete the desired reps, then switch sides.

Common Mistakes

Swinging the dumbbell

Using momentum instead of controlled movement reduces effectiveness and can lead to joint strain.

Dropping the elbow

Allowing the elbow to lower during the extension takes tension off the triceps.

Overarching the back

Failing to maintain a neutral spine can cause lower back discomfort over time.

Choosing weights that are too heavy

Heavy dumbbells can compromise form, making it harder to properly isolate the triceps.

Injuries

Dumbbell Single-Arm Triceps Kickback is a low-risk exercise when executed with proper technique.

Possible injuries include elbow strain from using excessive weight or jerky movements. Shoulder discomfort may also occur if the arm is not properly stabilized throughout the exercise.

To prevent injuries, prioritize form over heavy lifting, move slowly and deliberately, and ensure that your upper arm stays fixed parallel to the body during each repetition.

Frequently Asked Questions

Q: Should I lock out my elbow at the end of the movement?

Fully extend the arm but avoid forcefully locking the elbow to protect the joint.

Q: How should I breathe during triceps kickbacks?

Exhale as you extend the arm back and inhale as you return to the starting position.

Q: Is it better to use lighter or heavier weights for triceps kickbacks?

Lighter weights are typically better to maintain strict form and maximize triceps engagement.

Overview

Target Muscle Groups:
Triceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.