Standing Single Arm Dumbbell Triceps Kickback
In SetGrip: Dumbbell Triceps Kickback (Standing, Single Arm)
- Secondary muscles
- Delts, Upper Back
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Getting your torso fully parallel to the floor is what separates this kickback from the lazy 45-degree lean most people use: at parallel, the extended arm finishes directly against gravity, making the lockout as hard as a kickback can be. Your upper back holds that deep hinge for the whole set, which is why it counts as a secondary muscle.
How to do the Standing Single Arm Dumbbell Triceps Kickback
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend 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.
- 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.
- Upper Back
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 Standing Single Arm Dumbbell Triceps Kickback work?
The Standing Single Arm Dumbbell Triceps Kickback primarily works the triceps. It also involves the delts and upper back, which assist the movement and stabilise the joints.
Is the Standing Single Arm Dumbbell Triceps Kickback good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Standing Single Arm Dumbbell Triceps Kickback with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Standing Single Arm Dumbbell Triceps Kickback?
If you cannot do the Standing Single Arm Dumbbell Triceps Kickback, try the Standing Dumbbell Triceps Kickback, the Seated Dumbbell Triceps Kickback or the Single Arm Pronated Grip Dumbbell Lying Triceps Extension. 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 Standing 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.