The one-arm triceps kickback isolates the triceps brachii for rock-solid arm definition and stronger pressing power. Because each side works independently, it also fixes imbalances and boosts mind-muscle connection.
How to Do a One-Arm Triceps Kickback
- Set-up: Place left knee & left hand on a bench; right foot on floor. Keep back flat, core braced.
- Row position: With right hand, dumbbell row up so upper arm is parallel to torso, elbow tight to body—this is your starting point.
- Kickback: Exhale and extend the elbow until arm is fully straight, palm facing torso. Squeeze the triceps for 1–2 s.
- Return: Inhale and bend the elbow back to 90°, keeping upper arm locked in place. No swinging!
- Finish 10–15 controlled reps, switch sides, and perform 3–4 sets.
- Pro tips: Use light–moderate weight for full lockout; keep neck neutral; pause both at squeeze & stretch for maximum tension.
What Muscles Do Work?
- Triceps Brachii – primary mover
- Rear Deltoid & Upper Back – stabilize shoulder
- Core & Obliques – maintain torso alignment
Add kickbacks on push or arm day to finish triceps, increase elbow-extension strength, and achieve well-rounded, aesthetic arms.
