Dumbbell single arm seated kickback

Upper arms

🔧 Dumbbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Sit on a bench, feet flat. Hold a dumbbell, palm facing you. Hinge at the hips, back straight, core engaged. Upper arm close to your side, elbow bent 90 degrees. Extend forearm backward, arm fully extended. Pause, squeeze triceps. Slowly return. Repeat on the other side.

Muscles Worked

Triceps

Tips

Maintain a straight back and avoid rounding shoulders. Isolate forearm movement; keep upper arm still. Use controlled movements. Start with lighter weights. Fully extend your arm. Keep wrists neutral.

Similar exercises

Dumbbell single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Flat Bench 3/10 Dumbbell bent over seated triceps kickback Upper arms · 🔧 Dumbbells, Flat Bench 2/10 Dumbbell single arm floor press Upper arms, Shoulders · 🔧 Dumbbells 3/10 Dumbbell single arm neutral grip shoulder press Upper arms, Chest · 🔧 Dumbbells 3/10 Dumbbell single arm standing arnold press Upper arms · 🔧 Dumbbells 3/10 Dumbbell decline single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10 Cable machine single arm tricep kickback Upper arms · 🔧 Single Cable Machine 1/10 Dumbbell incline single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Incline Bench 3/10

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