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Single Arm Dumbbell Tricep Kickback

Single Arm Dumbbell Tricep Kickback
Table Of Contents

Exercise Description

Main Target Muscles

Tricep brachii

Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Triceps Brachii

Dumbbell Tricep kickback Overview

This is an isolation technique in which you target your triceps with a pushing technique instead of pulling weight (most exercises are pulling exercises). This is an exclusive tricep exercise that bears fruit quite soon if done right. 

How to Do It

  1. Stand on the left side of the bench, place your right knee and right hand on the bench.
  2. You will have to bend over at this point.
  3. With a neutral grip, pick up the dumbbell with your left hand. 
  4. Keep your back straight throughout.
  5. Tuck in your left arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm.
  6.  This is the starting position.
  7. Moving only the elbow, raise the dumbbell behind you until your arm is fully stretched.
  8. Stop, and lower the dumbbell back to the starting position.
  9. Repeat this movement as many times as you can.

Tips on Dumbbell Tricep Kickback

  1. Keep your back straight for better tricep engagement.
  2. Try to engage your triceps intentionally.

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