Dumbbell Standing Single-Arm Tricep Kickback

Welcome to our guide on dumbbell standing single-arm tricep kickbacks! We will show you how to do this exercise correctly and effectively.

Our step-by-step instructions will help you maximize tricep engagement for maximum results. Whether new or experienced, this guide will help you refine your technique.

You'll also learn the benefits, including improved arm strength and muscle definition. Keep reading for a deeper dive into these advantages.

How To Do

  1. Stand with your feet in a split stance, one foot forward and the other back.
  2. Hold a dumbbell in one hand, palm facing inward.
  3. Place your non-working hand on your front thigh to stabilize yourself.
  4. Bend your knees slightly and hinge forward at the hips. Keep your back neutral.
  5. Engage your core to help you stay stable during the exercise.
  6. Start with your working arm bent at 90 degrees, with your upper arm parallel to the floor.
  7. Exhale and extend your working arm back, keeping your elbow close to your body.
  8. Straighten your arm fully, squeezing your tricep at the top of the movement and pausing for a few seconds.
  9. Inhale and slowly return to the starting position with control.
  10. Perform the number of repetitions outlined in the table below based on your goal, then switch sides and repeat.

Tips From Expert

  • If you are finding balance challenging, you can use a bench to lean on with the non-working arm.
  • Ensure that only the lower part of the arm is moving, bending at the elbow joint.
  • Avoid swinging the arm and using momentum to extend it back up.
  • You must control the movement with your working muscles throughout each repetition.
  • Pausing at the top for a few seconds will ensure you engage the muscle properly.
  • Your upper arms should be close to your body, and your elbow should not flare out.
  • Engaging your glutes can also help stabilize your body.
  • Finish with tricep stretches to avoid muscle cramps and tightness after the tricep workout.
  • To help you grow muscle faster, add dumbbell standing single-arm tricep kickbacks to other lateral head tricep exercises.

Optimal Sets and Reps

The table below will help you decide how many repetitions and sets you need to do to achieve your goal.

Training Type Sets Reps
Strength Training 3–5 3–5
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Dumbbell Standing Single-Arm Tricep Kickback

How to Put in Your Workout Split

Dumbbell standing single-arm tricep kickbacks are an excellent isolation exercise to enhance arm strength and definition. To incorporate them into your split, consider the following options:

- Upper Body Days — Add tricep kickbacks to your upper body routine. Perform them as an accessory exercise after compound movements like bench presses or push-ups to fully fatigue the triceps.

This is a great option for those who want to focus on hypertrophy and muscle development. It allows you to combine it with other exercises that work the same muscle in the workout.  

- Arm-Focused Days — Use this exercise on days dedicated to arm training. Combine it with bicep curls and other tricep movements for a complete arm workout. For ideas on how to add this exercise to your arm-focused day, check out this 5-day workout split.

Adding this exercise on arm day allows you to focus on this specific muscle, providing it with adequate volume and intensity. Properly targeting the triceps in your workout ensures they receive enough stimulation to promote an increase in size.

- Full Body Days — Integrate dumbbell standing single-arm tricep kickbacks into full-body workouts for balanced muscle development. Pair them with compound movements like squats and deadlifts.

Adding dumbbell standing single-arm tricep kickbacks into a full-body routine is great as an accessory movement. When the focus is on overall strength, it helps you achieve a well-rounded workout.

When training for hypertrophy and endurance, allow 60–90 seconds of rest between sets. For strength and power, take longer rest periods of 2-–3 minutes between sets. Adjust your rest periods based on your specific training focus to optimize results.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads

The triceps brachii muscle is composed of three parts, also called heads, that work together to extend the elbow. The medial head is one of these. It originates from the upper arm bone and is inserted into the forearm bone. 

The medial head plays a key role in all forms of elbow extension. Therefore, it is significant in exercises like dumbbell standing single-arm tricep kickbacks. Strengthening the medial head enhances overall triceps function, contributing to arm strength and stability. 

Triceps Lateral Heads

The lateral head of the triceps, which is the strongest of the three heads, helps extend the forearm at the elbow, whether your hand is facing up or down. 

We understand that the lateral head becomes active only when the elbow is extended against resistance. This means using dumbbells during standing single-arm tricep kickback effectively activates this head of the tricep. 

Triceps Long Heads

The long head of the triceps extends the elbow and supports the shoulder joint by stabilizing the upper arm bone. This happens especially when the arm is moved towards the body. It originates from the shoulder blade and is inserted into the forearm bone.

The long head generates more muscle force and activation than the lateral and medial heads at 0° of shoulder elevation. Therefore, an exercise like the tricep kickback is potentially one of the best for this part of the muscle.

Secondary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid is found at the front of the shoulder. It originates from the clavicle, or collarbone, and inserts into the humerus, or upper arm bone. This muscle's primary function is to help lift the arm overhead.

During standing dumbbell tricep kickbacks, the anterior deltoid stabilizes the shoulder. It helps maintain proper arm position and balance. This stabilization ensures effective tricep engagement and proper exercise form.

Wrist Flexors

The wrist flexors are on the inside of the forearm, originating from the inner side of the elbow. During tricep kickbacks, the wrist flexors help maintain wrist stability. They also ensure a firm grip on the dumbbell. This stability aids in proper form and effective tricep engagement.

Wrist Extensors

The wrist extensors are on the outside of the forearm. They originate from the outer side of the elbow. In tricep kickbacks, the wrist extensors counterbalance the wrist flexors, helping keep the wrist in a neutral position. This balance is crucial for maintaining control and form during the exercise.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Ez Bar Lying Triceps Extension

Dumbbell Skull Crusher

Dumbbell Close-Grip Press

Dumbbell Standing Overhead Tricep Extension

Tricep Dumbbell Kickback

Dumbbell Tate Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dip

Barbell Lying Triceps Extension

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dips

Narrow Push-Ups

Cable Reverse Grip Tricep Pushdown

Crab Walk

Kneeled Diamond Push-Ups

Ring Dip

Who Should Do?

Athletes Who Want To Build Size In Their Arms

Athletes aiming for hypertrophy and arm thickness should include the dumbbell standing single-arm tricep kickback in their routines. This exercise effectively targets all three heads of the tricep muscle: lateral, medial, and long.

The movement isolates the triceps, minimizing involvement from other muscles. This focus ensures that the triceps receive maximum activation. 

During the exercise, blood flow is concentrated in the triceps, ensuring enough oxygen goes to the working muscle. This helps enhance muscle pump and growth. 

Athletes Who Play Throwing Sports

Strong tricep muscles are crucial for athletes in throwing sports like baseball, football, and javelin. They provide power and stability during the throwing motion, enhancing performance.

Strong arms can help baseball pitchers generate power during their throws. Football players benefit from overall arm and shoulder strength, and tricep exercises help contribute to this.

Strong triceps can also provide the force and control needed for overhead javelin throws. Additionally, they help stabilize the shoulder joint, reducing the risk of injuries and allowing for more controlled and powerful throws.

People Who Want Muscle Tone

Many people worry about sagging skin on the back of their arms, which can give them a loose and aged appearance. Over time, the triceps may lose firmness and definition due to reduced muscle mass and skin elasticity.

Studies show that resistance exercise enhances skin elasticity by reducing inflammation and improving overall skin health. Therefore, tricep kickbacks can help sculpt the tricep muscles while also improving skin firmness. This combination of muscle toning and skin elasticity contributes to a more toned and smooth appearance.

Aging Population

As we age, overall muscle loss becomes a common concern. Muscle loss, or sarcopenia, can significantly impact daily life by reducing strength and mobility. This decline can make everyday tasks more difficult and affect physical performance. 

Another important concern is loss of bone density, which can lead to osteoporosis. Bones naturally become more brittle over time. However, weight-bearing exercises like standing single-arm tricep kickbacks can help counteract this by rebuilding bone cells.

Targeting and strengthening the triceps enhances overall arm strength and improves bone health in the arms. This can support healthier aging, helping us feel more youthful and capable.

Who Should Not Do?

People With Shoulder Or Elbow Injuries

People with current or recent shoulder or elbow injuries should avoid tricep kickback exercises. Performing this exercise can exacerbate the injury and slow down the recovery process. 

If you experience pain in one of your arm joints during single-arm tricep kickbacks, you may have an injury. You should get it checked with your healthcare provider.

A specialized injury physiotherapist can introduce specific exercises to help with rehabilitation. Tricep kickbacks can be reintroduced later once the shoulder or elbow joints are recovered properly. 

People After Recent Surgery

Individuals recovering from recent upper body surgery should avoid tricep kickbacks until cleared by a healthcare professional. Once cleared, start with rehabilitation exercises to restore strength and mobility. 

Gradually reintroduce tricep kickbacks with lighter weights or resistance bands, focusing on proper form. Slowly increase the weight as strength and stability improve, ensuring a safe return or introduction to this exercise.

Benefits Of The Exercise

Builds Strength

As people age, they lose muscle mass at a rate of about 0.64%–0.98% per year. Muscle strength is also lost rapidly at a rate of 2.5%–4% per year. This decline in muscle and strength can lead to difficulties in life, increased frailty, and a higher risk of falls.

Including resistance exercises like tricep kickbacks, along with other resistance exercises, can counteract this. In fact, it can help build strength. This is beneficial for athletes and regular people alike as it can help them improve their quality of life.

Helps With Shoulder Stability  

Tricep exercises can help enhance shoulder stability by strengthening the muscles around the shoulder joint. Strong triceps help support the upper arm, reducing strain on the shoulder. This stability improves overall shoulder function and reduces the risk of injuries.

Additionally, a stable shoulder allows for better performance in other upper-body exercises and daily activities. Strengthening the triceps also contributes to balanced muscle development, supporting proper shoulder alignment and movement. 

Given that 18-26% of adults report shoulder pain, doing arm strengthening exercises can be beneficial for upper body health.

Improves Muscular Definition 

Tricep kickbacks are effective for improving muscular definition by promoting hypertrophy in the triceps. Hypertrophy is the increase in muscle size due to regular strength training.

By isolating the triceps, tricep kickbacks stimulate muscle fibers, encouraging growth and improved muscle definition. As the muscle fibers grow and become stronger, they become more visible and well-defined.

Incorporating tricep kickbacks into your routine can lead to better muscle definition and overall upper arm strength. This focused exercise helps you achieve a sculpted appearance and enhance your physical aesthetics as well as strength.

Frequently Asked Questions

Are dumbbell standing single-arm tricep kickbacks effective?

Dumbbell standing single-arm tricep kickbacks are effective. They target and isolate the triceps, promoting muscle hypertrophy and enhancing definition.

How many reps for dumbbell standing single-arm tricep kickbacks?

Reps and sets will depend on whether your focus is on strength, muscle size, or endurance. Refer to the table above to see suggested numbers for each goal.

How often should I work my triceps with dumbbell standing single-arm kickbacks?

Adding this exercise once or twice per week is recommended to see progress. Keep in mind that for best results, you need to combine it with other arm exercises.

What are the common mistakes when doing dumbbell standing single-arm tricep kickbacks?

Common mistakes in this exercise are: swinging your arm too far, moving the shoulder joint, and flaring the elbows out. See the Tips From The Expert section for more details and helpful hints on the correct form.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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