Description:
The Dumbbell Single Arm Triceps Kickback is an exercise for the triceps, the muscle on the back of the upper arm. Kickbacks isolate the triceps at the lockout. Keep the upper arm still and extend the elbow fully.
Benefits:
- Builds size and strength in the triceps.
- Improves pressing lockout strength.
- Develops the back of the upper arm.
- Supports bench press and overhead press.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps Brachii
Secondary Muscles
- Anconeus
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Hinge forward with your upper arm parallel to your torso, holding the weight.
- Keeping your upper arm still, extend your elbow to straighten your arm behind you.
- Squeeze the triceps at the top.
- Return under control.
- Repeat for the desired reps, then switch sides if needed.
Common Mistakes:
- Letting the elbows flare or drift out of position.
- Using momentum instead of the triceps.
- Cutting the range of motion short.
- Not locking out fully at the end.
Variations:
- Cable Rope Pushdown
- Dumbbell Overhead Triceps Extension
- Barbell Close Grip Bench Press
- Triceps Bench Dips
Safety Tips:
- Keep the elbows stable and move only at the elbow.
- Use a weight you can control through a full range.
- Warm up the elbows before heavy extension work.
- Stop if you feel elbow pain.
Additional Information:
Kickbacks isolate the triceps at the lockout. Keep the upper arm still and extend the elbow fully.
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