Strengthen Triceps with Single Arm Kickback

Single Arm Kickback

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Rear Shoulders

Tertiary Muscles

Latissimus Dorsi, Traps, Rhomboids