Exercises

Single-arm dumbbell triceps kickback

Support one hand on a bench, hold the upper arm beside the torso, and straighten only the elbow.

Single-arm dumbbell triceps kickback with one hand supported, torso hinged forward and working arm straight beside the body.

Dumbbell · Bench

Source: ACE · Triceps Kickback

Step by step

  1. Place one hand on a stable bench, step back, and hinge forward with a neutral spine.
  2. Hold the dumbbell in the other hand and bring that upper arm beside the torso with the elbow bent about 90 degrees.
  3. Keep the upper arm still as you straighten the elbow and move the dumbbell behind you.
  4. Pause briefly, then bend the elbow slowly before repeating and changing sides.

Common mistakes

  • Swinging the entire arm from the shoulder instead of moving at the elbow.
  • Rounding or rotating the torso as the dumbbell moves backward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.