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 Fit 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.