One-Arm Seated Dumbbell Kickback 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seated One Arm Kickback is an isolation exercise that targets the triceps muscles, helping to build strength and definition in the back of the upper arm. Performed while seated, this movement involves extending one arm backward while holding a dumbbell, keeping the upper arm stable and close to the torso. Because it is performed unilaterally (one arm at a time), it allows for focused attention on each side, promoting balanced muscle development. With no significant secondary muscle activation, it’s ideal for isolating the triceps. The only equipment needed is a single dumbbell, making it a convenient addition to any upper-body strength routine.
How to Perform
Place a dumbbell on the floor next to a flat bench where you can sit comfortably and maintain stability.
Sit near the edge of the bench, keeping your feet flat on the floor for balance. Lean forward slightly at the hips, maintaining a straight, neutral spine throughout the movement.
Pick up the dumbbell with your left hand using a neutral grip—your palm should be facing your body. Let the weight hang naturally for a moment as you settle into position.
Hinge forward until your upper body is almost parallel to the ground. Keep your chest open and core lightly engaged to avoid slouching or rounding your back.
Pull your upper arm in close to your torso, bending your elbow to form a 90-degree angle. This position, where your elbow is pointing behind you and your forearm is hanging downward, is your starting point.
Extend your arm straight back by pressing through the triceps. Focus on moving only your forearm—your upper arm should remain still and tight against your side throughout the motion.
Squeeze your triceps at the top of the movement when your arm is fully extended, then slowly reverse the motion and bring the dumbbell back to the starting position in a controlled manner.
Repeat for your desired number of repetitions, keeping your form clean and controlled. Once done, switch to the right arm and perform the same number of reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Let your triceps do the work — concentrate on engaging the back of your upper arm as you push the dumbbell back, and avoid using momentum to swing the weight.
Control the return — when bringing the dumbbell back down, move slowly and with intention to maintain tension on the muscle and avoid dropping the weight too quickly.
Keep the rest of your body steady — your upper arm should stay locked in place beside your torso, and the only part of your arm that should move is the forearm.
Maintain a strong posture — keep your neck neutral, chin slightly tucked, and gaze directed just ahead of you on the floor to avoid unnecessary strain on your neck or back.
How Not to Perform
Don’t swing the weight
Using momentum instead of controlled movement takes the tension off the triceps and increases the risk of injury. Always move slowly and with purpose, especially during the extension and return.
Don’t let your upper arm move
Your elbow should stay pinned close to your body and remain in place throughout the exercise. If your upper arm moves, your back and shoulders start taking over, which defeats the purpose of isolating the triceps.
Don’t arch or round your back
Hunching or overextending the spine can lead to discomfort or strain. Keep a neutral spine, engage your core, and hinge properly at the hips to support your posture.
Don’t look straight ahead or let your head drop
Lifting your chin or letting your head hang can stress the neck. Instead, keep your neck aligned with your spine and your gaze slightly downward toward the floor.
Don’t go too heavy
Choosing a weight that’s too heavy will lead to poor form and compensation from other muscles. Start lighter to master the movement, then increase the weight gradually while keeping perfect form.
Don’t rush the reps
Performing the exercise too quickly reduces muscle engagement and turns it into a momentum-based move. Slow, controlled reps are more effective and safer.
Don’t flare your elbow outward
Your elbow should point straight behind you, not out to the side. This keeps the triceps fully engaged and reduces shoulder strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
