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Upper Arms · Dumbbell
Dumbbell Triceps Kick Back Single Arm
Dumbbell Triceps Kick Back Single Arm 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 Triceps Kick Back Single Arm
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand. Bend your knees slightly and hinge forward at your hips, keeping your back straight. Place your left hand on your left knee for support.
- Lift your right elbow backward to bring the dumbbell close to your torso, with your upper arm parallel to the floor and your forearm perpendicular to the floor.
- Extend your right arm fully behind you by straightening your elbow, keeping your upper arm stationary. Squeeze your triceps at the top of the movement.
- Slowly return the dumbbell to the starting position by bending your elbow. Repeat for the desired number of repetitions, then switch to the left arm and repeat.
Form tips
- Keep your upper arm close to your body and stationary throughout the exercise.
- Focus on a slow and controlled movement to maximize triceps engagement.
- Avoid swinging the weight; use only your triceps to perform the movement.
Dumbbell Triceps Kick Back Single Arm alternatives
More triceps exercises
Dumbbell Triceps Kick Back Single Arm FAQ
What muscles does Dumbbell Triceps Kick Back Single Arm work?
Dumbbell Triceps Kick Back Single Arm mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Triceps Kick Back Single Arm?
You need a dumbbell.
How many sets and reps of Dumbbell Triceps Kick Back Single Arm 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 Triceps Kick Back Single Arm 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 Triceps Kick Back Single Arm 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 Triceps Kick Back Single Arm?
Other exercises for the triceps include Band Triceps Pushdown Single Arm, Single Arm Overhead Extension Resistance Band, Cable Reverse Grip Triceps Pushdown Back Side Pov and Bodyweight Triceps Extension.
For developers
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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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