One Arm Bent Over Dumbbell Tricep Kickback Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push (Unilateral)
  • Beginner
  • None
Triceps Exercises Diagram Target Muscle Group

One Arm Bent Over Dumbbell Tricep Kickback Overview

The one arm bent over dumbbell tricep kickback is a classic tricep exercise that has stood the test of time.

People utilize the one arm bent over dumbbell tricep kickback to focus on contracting the triceps one at a time. It is traditionally performed as an accessory exercise towards the end of a bodybuilding hypertrophy style program.

One Arm Bent Over Dumbbell Tricep Kickback Instructions

  1. Select the desired weight from the rack and stand in an open area.
  2. Hinge forward, row the dumbbell into position, then extend the elbow while flexing the tricep.
  3. Slowly lower the dumbbell back to the starting position and repeat for the desired number of repetitions.

One Arm Bent Over Dumbbell Tricep Kickback Tips

  1. Hinge forward from the hips, there shouldn’t be excessive curvature within the lumbar spine.
  2. Don’t overextend through the lumbar spine, keep some tension through the abdominals.
  3. Exhale as you extend the dumbbell behind your body and flex the tricep.
  4. Keep the head in a fairly neutral position, focus on a spot on the floor and complete all of the assigned repetitions.