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Intermediate
Dumbbell One Arm Kickback
4 steps Updated 29/08/2026
Dumbbell One Arm Kickback is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.
Step by step
How to perform it
- Start in a semi-lunge position with your left foot firmly planted on the floor in front and your right leg leg extended behind you lightly bent on your forefoot. Lean forward and place your left arm on your left knee for support.
- Hold a dumbbell in your right hand with your arm bent at a 90-degree angle, keeping your upper arm close to your torso and parallel to the floor and your forearm pointing back.
- Extend your elbow to straighten your arm, moving the dumbbell backward until your arm is fully extended.
- Slowly bend your elbow to return the dumbbell to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
3 Leg Chatarunga Pose
Alternate Punching
Archer Push Up
Band Bent Over One Arm Kickback
Last updated: 29/08/2026
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Dumbbell One Arm Kickback
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