Single-Arm Dumbbell Triceps Kickback

Also known as: One-Arm Dumbbell Kickback, Single Arm Tricep Kickback, Dumbbell One-Arm Tricep Kickback

Single-Arm Dumbbell Triceps Kickback is a isolation strength exercise using dumbbell that trains the triceps.

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Primary muscles: Triceps

How to do it

1. Hold a dumbbell in one hand and place your other hand and the knee on that side on a flat bench, with your back flat and roughly parallel to the floor.
2. Raise your working upper arm until it is in line with your torso, elbow bent about 90 degrees.
3. Keeping your upper arm still, straighten your elbow to move the dumbbell back until your arm is fully extended.
4. Return to 90 degrees under control, finish the set, then switch arms.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Arm Dumbbell Triceps Kickback from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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