Single Arm Dumbbell Kickback
Easy
Also known as: One-Arm Dumbbell Triceps Kickback · Single-Arm Dumbbell Triceps Kickback
Expert Advice
The dumbbell challenges your triceps most near full extension. Keep that final part smooth rather than rushing through the hardest portion.
How-to-do Steps
- Support your free hand and knee on a flat bench, sturdy chair, or table edge.
- Plant your working-side foot on the floor, holding the dumbbell with your palm facing inward.
- Keep your back flat and nearly horizontal, with your bent working elbow beside your torso.
- Straighten your working elbow, moving the dumbbell backward without shifting your upper arm.
- Bend your elbow slowly until the dumbbell returns beneath it.
- Complete the prescribed reps on this side, then switch arms and repeat.
Common Mistakes
- Torso twists during extensionFix: keep your hips and shoulders facing the floor.
- Wrist bends backwardFix: keep your knuckles aligned with your forearm.
Coach Cues
Upper arm stays stillStraighten without swingingKeep your wrist straight
Short reminders to keep in mind during every set.
Track Single Arm Dumbbell Kickback in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Single Arm Dumbbell Kickback primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Bench support simplifies balance, but isolating elbow extension requires basic dumbbell control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What does Single Arm Dumbbell Kickback work?
This exercise directly targets your triceps through a focused isolation movement. It is one of the most popular triceps exercises in the gym and uses a dumbbell.
What is the most common mistake with Single Arm Dumbbell Kickback?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Single Arm Dumbbell Kickback?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Single Arm Dumbbell Kickback if I don't have a dumbbell?
You can substitute a resistance band or water bottles for light resistance and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
