One-Arm Triceps Kickback

Side-by-side illustrations of a man performing single arm kickback, showing start and finish positions with muscles highlighted in red.

Exercise Description

The One-Arm Triceps Kickback is an isolation exercise that targets the triceps one arm at a time. By training each arm independently, it helps improve muscular balance, coordination, and mind-muscle connection while emphasizing full elbow extension. This exercise is highly effective for developing triceps strength, muscle definition, and overall arm symmetry.

Primary Muscles Worked

  • Triceps Brachii (Long Head, Lateral Head, and Medial Head)

Secondary Muscles Worked

  • Anconeus

  • Posterior Deltoids (Stabilization)

  • Forearm Muscles (Grip Stabilization)

  • Core Muscles (Stabilization)

  • Erector Spinae (Lower Back Stabilizers)

How to Perform Correctly

Setup

  1. Hold a dumbbell in one hand and stand beside a bench or stable support.

  2. Place your opposite hand on the bench for support.

  3. Hinge forward at the hips until your torso is nearly parallel to the floor.

  4. Keep your back flat and maintain a neutral spine.

  5. Bend your working arm to approximately 90 degrees and keep your elbow close to your side.

  6. Engage your core and keep your neck aligned with your spine.

Movement

  1. Extend your elbow and move the dumbbell backward until your arm is nearly straight.

  2. Keep your upper arm stationary throughout the movement.

  3. Focus on squeezing your triceps at full extension.

  4. Pause briefly at the top position.

  5. Slowly bend your elbow and return the dumbbell to the starting position.

  6. Complete all repetitions on one arm before switching sides.

Common Mistakes to Avoid

Moving the Upper Arm

  • Keep the upper arm fixed alongside the torso to maintain constant tension on the triceps.

Using Excessive Weight

  • Heavy weights often lead to momentum and reduced muscle isolation.

Swinging the Dumbbell

  • Avoid using body movement to assist the lift.

Incomplete Elbow Extension

  • Fully straighten the arm to maximize triceps activation.

Rounding the Back

  • Maintain a flat back and neutral spine throughout the exercise.

Looking Up Excessively

  • Keep your neck aligned with your spine to avoid strain.

Rushing the Movement

  • Perform each repetition slowly and under control.

Arm Exercises