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Single Arm Dumbbell Triceps Kickbacks

  1. Place the left leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your left hand on the other end of the bench for support.

  2. Use the right hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your torso and parallel to the floor. Your forearm should be pointed towards the floor as you hold the weight. There should be a 90-degree angle formed between your forearm and upper arm. This will be your starting position.

  3. Now, while keeping your upper arm stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.

  4. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.

  5. Repeat the movement for the prescribed amount of repetitions.



  • You can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).

Alternative Exercises for  Single-Arm Dumbbell Triceps Kickbacks

  • Seated Dumbbell Triceps Extensions

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