Single Arm Kickback
This triceps exercise mainly works your triceps, with help from your rear shoulders. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Arm Kickback
On your knees, lean forward, placing the non-working arm flat on the floor for support. Holding a dumbbell in the other hand, maintain a flat back and bend the elbow close. Extend the arm back, focusing on the tricep. Return and repeat.
Common mistakes
Relying on momentum rather than muscle engagement. Not keeping the back flat.
Breathing
Exhale on extension, inhale on return.
Muscles worked
Primary Muscles
Triceps
Secondary Muscles
Rear Shoulders
Tertiary Muscles
Latissimus Dorsi, Traps, Rhomboids
