Dumbbell One Arm Kickback

Also known as: one arm dumbbell kickback

Advanced

Triceps

Dumbbell

What Dumbbell One Arm Kickback really gives you is lockout strength and arm thickness, driven by independent dumbbell loading.

How to do Dumbbell One Arm Kickback

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

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Dumbbell One Arm Kickback Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell One Arm Kickback Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Dumbbell One Arm Kickback

Easier progression

EZ-Bar Skullcrusher

Swap Dumbbell One Arm Kickback For

Barbell Pin Presses

Cable Overhead Triceps Extension (rope Attachment)

Smith Machine Incline Tricep Extension

Dumbbell One Arm Kickback — Frequently Asked Questions

How do you do the Dumbbell One Arm Kickback?

Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your right elbow up to your side, keeping it bent at a 90-degree angle. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell One Arm Kickback work?

The Dumbbell One Arm Kickback primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell One Arm Kickback should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Kickback good for beginners?

Not usually. The Dumbbell One Arm Kickback is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell One Arm Kickback?

Try the Barbell Pin Presses, Cable Overhead Triceps Extension (rope Attachment) or the Smith Machine Incline Tricep Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Kickback the same as the one arm dumbbell kickback?

Yes. The Dumbbell One Arm Kickback is also commonly called the one arm dumbbell kickback. Different gyms and training programs label it differently, but "one arm dumbbell kickback" refer to this same movement.