Arms · Dumbbell
Dumbbell One Arm Kickback
How to do the dumbbell one arm kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hinge forward with one knee and hand braced on a bench, holding a dumbbell in the free hand with your upper arm parallel to your torso. Extend your elbow to drive the dumbbell back until your arm is straight, then return under control.
- 1Feel the triceps contract hard as you straighten your arm
- 2Keep your upper arm pinned to your side throughout
- 3Pause and squeeze at full extension before lowering
Common mistakes
- Don't let your upper arm drop or swing
- Avoid using momentum from your shoulder or back
- Don't round your spine; keep your back flat
Muscles worked
The dumbbell one arm kickback mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Lower BackMinor
- Lower AbsMinor
- Rear DeltsMinor
Kovo programs the dumbbell one arm kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.