Single Arm Tricep Kickback (Dumbbell)

An isolation exercise targeting the triceps by extending the arm backward from a bent-elbow position, using a dumbbell for resistance.

Instructions

1. Hold a dumbbell in one hand and place the other hand and knee on a bench. Your upper body should be parallel to the ground.
2. Keep your upper arm still, held vertically at approximately 90 degrees to your body.
3. Starting with your elbow bent, exhale and extend your arm backward, straightening your elbow.
4. Continue until your arm is fully extended, creating a straight line from elbow to hand.
5. Squeeze your triceps at the top of the movement.
6. Inhale and lower the dumbbell back to the starting position with control.
7. Complete all repetitions on one side, then repeat on the opposite side.

Tips

• Keep your upper arm stationary; movement should occur only at the elbow.
• Avoid using momentum; perform the movement slowly and controlled.
• Maintain a neutral spine and avoid rotating your torso.
• Focus on the triceps contraction rather than moving the weight quickly.
• Use moderate weight for this isolation exercise.
• Single-arm training allows you to focus on one tricep at a time.
• This exercise is excellent for targeting the triceps with minimal joint stress.