How to do the Dumbbell Seated One Arm Kickback
Dumbbell Seated One Arm Kickback is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Seated One Arm Kickback demonstration · © GymiaFit
Dumbbell Seated One Arm Kickback at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Seated One Arm Kickback step by step
- 1Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
- 2Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
- 3Extend your arm straight back, keeping your elbow close to your body.
- 4Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Dumbbell Seated One Arm Kickback — questions
What muscles does the Dumbbell Seated One Arm Kickback work?
The Dumbbell Seated One Arm Kickback primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Seated One Arm Kickback?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated One Arm Kickback suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated One Arm Kickback?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated One Arm Kickback demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.