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Upper Arms · Dumbbell
Dumbbell One Arm Kickback
Dumbbell One Arm Kickback is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell One Arm Kickback
- Start in a semi-lunge position with your left foot firmly planted on the floor in front and your right leg leg extended behind you lightly bent on your forefoot. Lean forward and place your left arm on your left knee for support.
- Hold a dumbbell in your right hand with your arm bent at a 90-degree angle, keeping your upper arm close to your torso and parallel to the floor and your forearm pointing back.
- Extend your elbow to straighten your arm, moving the dumbbell backward until your arm is fully extended.
- Slowly bend your elbow to return the dumbbell to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Keep your upper arm stationary throughout the exercise to isolate the triceps.
- Perform the movement in a slow and controlled manner to maximize muscle engagement.
- Avoid swinging the dumbbell or using momentum to lift the weight.
Dumbbell One Arm Kickback alternatives
More triceps exercises
Dumbbell One Arm Kickback FAQ
What muscles does Dumbbell One Arm Kickback work?
Dumbbell One Arm Kickback mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell One Arm Kickback?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Kickback should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Kickback good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell One Arm Kickback burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Kickback?
Other exercises for the triceps include Band Bent Over One Arm Kickback, Tricep Cable Kickback on Crossover Machine, Cable Neutral Grip Kickback and Band Triceps Pushdown Single Arm.
For developers
Use Dumbbell One Arm Kickback in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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