Seated Single Arm Dumbbell Triceps Kickback
In SetGrip: Dumbbell Triceps Kickback (Seated, Single Arm)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Sitting down for single-arm kickbacks lets you get closer to parallel with your torso than most people manage standing, and that deeper hinge is what makes the lockout position hard. Work one side to completion, use a dumbbell light enough to pause fully straight, and let the seated base keep every rep looking identical.
How to do the Seated Single Arm Dumbbell Triceps Kickback
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
- Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
- Extend your arm straight back, keeping your elbow close to your body.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Seated Single Arm Dumbbell Triceps Kickback work?
The Seated Single Arm Dumbbell Triceps Kickback primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Seated Single Arm Dumbbell Triceps Kickback good for beginners?
Yes. The Seated Single Arm Dumbbell Triceps Kickback is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Single Arm Dumbbell Triceps Kickback?
If you cannot do the Seated Single Arm Dumbbell Triceps Kickback, try the Cable Tricep Kickback, the Single Arm Unsupported Dumbbell Triceps Kickback or the Seated Dumbbell Triceps Kickback. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Single Arm Dumbbell Triceps Kickback, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.