Single Arm Unsupported Dumbbell Triceps Kickback
In SetGrip: Dumbbell Triceps Kickback (Single Arm, Unsupported)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Without a bench under your free hand, this kickback makes your whole posterior chain hold the hinge while one arm extends back, so your back does isometric work that supported kickbacks skip. That unsupported standing position is the actual difference; the triceps stimulus is identical, so choose it when you want the postural challenge included.
How to do the Single Arm Unsupported Dumbbell Triceps Kickback
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
- Extend your right arm straight back, squeezing your triceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
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 Single Arm Unsupported Dumbbell Triceps Kickback work?
The Single Arm Unsupported Dumbbell Triceps Kickback primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Single Arm Unsupported Dumbbell Triceps Kickback good for beginners?
Yes. The Single Arm Unsupported 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 Single Arm Unsupported Dumbbell Triceps Kickback?
If you cannot do the Single Arm Unsupported Dumbbell Triceps Kickback, try the Cable Tricep Kickback, the Seated Single Arm Dumbbell Triceps Kickback or the 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 Single Arm Unsupported 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.