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Triceps · Dumbbell · Beginner

How to do Dumbbell One Arm Kickback

The dumbbell one arm kickback is an isolation exercise targeting the triceps. It is performed by hinging at the hips, keeping the back straight, and extending the arm back while holding a dumbbell.

Dumbbell One Arm Kickback demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell One Arm Kickback, step by step

  1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
  4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
  5. Slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Dumbbell One Arm Kickback works your triceps as the main mover, with help from your shoulders.

Track Dumbbell One Arm Kickback in SPLYT

Dumbbell One Arm Kickback is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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