TETSUDumbbell One Arm Kickback
The Dumbbell One Arm Kickback is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
tricepsupper arms
shoulders
dumbbell
How to 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.
- 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.
Common questions
What muscles does the Dumbbell One Arm Kickback work?
The Dumbbell One Arm Kickback primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Kickback?
You need a dumbbell to perform the Dumbbell One Arm Kickback.
How many sets and reps of the Dumbbell One Arm Kickback should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Kickback suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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