One Arm Triceps Kickback | Illustrated Exercise Guide

Primary muscles: Triceps
Secondary muscles: Forearms, shoulders, core
Equipment: Dumbbell

ONE ARM TRICEPS KICKBACK INSTRUCTIONS

1. Grab a dumbbell with your right hand, place your left foot forward and your right foot back, bend your left knee and lean your torso forward.
2. Raise your right elbow back, so that the upper arm is almost parallel to the floor, and kick back until your arm is fully extended.
3. Slowly lower the dumbbell back to the starting position.
4. Repeat and switch sides.

PROPER FORM AND BREATHING PATTERN

Keep your core tight, your back straight and keep your head in line with your spine and the back leg. Breathe out as you kick back and maintain the upper arm stationary, only the forearm should move.

EXERCISE BENEFITS

The one arm triceps kickback targets the triceps, and by working one arm at a time, you’re also engaging your core and torso for stability. This exercise helps to sculpt and tone the arms, increases upper body strength and improves your balance.

DEMONSTRATION

SETS AND REPS

Do 2 or 3 sets of 12 to 16 repetitions on each side. To work all the muscles in the arms, complete the circuit with concentration curls, standing cross chest curls and tricep dips.

CALORIES BURNED

To calculate the number of calories burned doing the one arm triceps kickback, enter your weight and the duration of the exercise:

RELATED UPPER BODY EXERCISES

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Bent over row press
Arnold shoulder press
Asymmetrical push up
Elbow squeeze shoulder press

WORKOUT ROUTINES