Exercise guide
Dumbbell One Arm Kickback
- Intermediate
- Compound
- Rep-based
- Back
- Upper arms
- Waist
The dumbbell one-arm kickback is a targeted isolation exercise that emphasizes the long head of the triceps, providing a deep contraction at the peak of the movement. It is highly effective for correcting muscle imbalances and improving definition in the back of the arm.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with a dumbbell in one hand and place your opposite hand or knee on a bench for stability.
- Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged.
- Pull your working elbow up so your upper arm is tucked against your side and parallel to the ground.
- Start with your elbow bent at a 90-degree angle, with the dumbbell hanging directly below your elbow.
How to do it
- Exhale as you extend your arm backward by straightening the elbow, keeping the upper arm perfectly still.
- Squeeze your triceps forcefully at the top of the movement when your arm is fully extended and parallel to your torso.
- Inhale as you slowly lower the weight back to the 90-degree starting position using a controlled 2-second eccentric phase.
- Complete all repetitions on one side before switching to the other arm.
Form checklist
- Keep the upper arm 'glued' to your ribcage; do not let the elbow drop toward the floor.
- Avoid swinging the weight or using momentum to complete the rep.
- Maintain a neutral spine and avoid rotating your torso toward the working arm.
- Ensure the movement only occurs at the elbow joint.
Pro tips
- Rotate your palm toward the ceiling at the point of full extension to maximize the peak contraction of the triceps.
- Focus on a mind-muscle connection by visualizing the triceps shortening as you push the weight back.
Make it harder
- Pause for a 3-second isometric hold at the top of each repetition.
- Slow down the return phase (eccentric) to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the dumbbell one arm kickback work?
- The dumbbell one arm kickback primarily targets the triceps, and also works the erector spinae and glutes as secondary muscles.
- What equipment do you need for the dumbbell one arm kickback?
- The dumbbell one arm kickback uses dumbbell.
- Is the dumbbell one arm kickback good for beginners?
- The dumbbell one arm kickback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.