How to do the Dumbbell One Arm Kickback
TricepsDumbbellIntermediate
The dumbbell one arm kickback isolates the triceps with surgical precision, demanding control over momentum and a locked upper arm position throughout the movement. Master this lift and you will build the kind of dense, defined tricep mass that transforms the back of your arm.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Hinge at the hips until your torso is nearly parallel to the floor and brace your free hand on your knee or a bench for support.
- Pin your upper arm tight against your torso with your elbow bent at 90 degrees and the dumbbell hanging straight down.
- Drive the dumbbell back by extending your elbow fully until your entire arm is parallel to the floor and the tricep is completely contracted.
- Lower the dumbbell slowly under control back to the 90 degree starting position without letting your upper arm drop or swing.
Common mistakes
- Swinging the upper arm during the rep — lock the elbow tight to your side and treat it as a fixed hinge point throughout the entire set.
- Using too much weight and cutting the range short — choose a load that allows full elbow extension at the top so the tricep actually reaches peak contraction.
- Rounding the back and collapsing the torso — maintain a flat spine and stable hinge position before you even lift the dumbbell or the movement becomes sloppy and ineffective.
Pro tip — At the top of each rep, rotate your wrist slightly so your palm faces the ceiling and hold for a one second pause — this small supination cue increases tricep tension at peak contraction where most people leave gains on the table.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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