Arms / Beginner / Isolation (single joint)

Seated One-Arm Dumbbell Triceps Kickback

A seated, bent-over single-arm kickback that isolates the triceps by extending the elbow with the upper arm parallel to the floor.

At a glance

Primary

Triceps

Secondary

Rear delts

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Sit on the end of a bench and lean forward with a flat back, holding a dumbbell in one hand.
2. Raise the upper arm so it is parallel to the floor with the elbow bent at 90 degrees.
3. Keeping the upper arm still, extend the elbow until the arm is straight.
4. Slowly bend the elbow to return and switch arms after the set.

Tips

• Keep the upper arm pinned to your side.
• Squeeze the triceps at full extension.

Common mistakes

• ✗ Swinging the dumbbell with the shoulder.

  Why it hurts: The elbow is snapped into lockout and the triceps get little work.

  ✓ Instead: Keep the upper arm parallel to the floor and still; only the forearm moves.

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