Dumbbell Seated One Arm Kickback
Also known as: seated dumbbell one arm kickback
Dumbbell Seated One Arm Kickback turns independent dumbbell loading into triceps mass behind every press — a graduate-level take on the pattern.
How to do Dumbbell Seated One Arm Kickback
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
- Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
- Extend your arm straight back, keeping your elbow close to your body.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Seated 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 Seated 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.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Seated One Arm Kickback
Swap Dumbbell Seated One Arm Kickback For
Dumbbell Seated One Arm Kickback — Frequently Asked Questions
How do you do the Dumbbell Seated One Arm Kickback?
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand. Bend your torso forward at the waist, keeping your back straight and parallel to the ground. Extend your arm straight back, keeping your elbow close to your body. 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 Seated One Arm Kickback work?
The Dumbbell Seated 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 Seated 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 Seated One Arm Kickback good for beginners?
Not usually. The Dumbbell Seated 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 Seated One Arm Kickback?
Try the Ski Ergometer, One Arm Dip or the Barbell Incline Close Grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated One Arm Kickback the same as the seated dumbbell one arm kickback?
Yes. The Dumbbell Seated One Arm Kickback is also commonly called the seated dumbbell one arm kickback. Different gyms and training programs label it differently, but "seated dumbbell one arm kickback" refer to this same movement.
