---
title: "Dumbbell One Arm Kickback"
description: "Start in a semi-lunge position with your left foot firmly planted on the floor in front and your right leg leg extended behind you lightly bent on your forefoot."
locale: en
slug: dumbbell-one-arm-kickback
url: "https://hi.fitness/exercises/dumbbell-one-arm-kickback"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/cf318d9e-dumbbell-one-arm-kickback.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell One Arm Kickback

Start in a semi-lunge position with your left foot firmly planted on the floor in front and your right leg leg extended behind you lightly bent on your forefoot.

## How to do it

1. Start in a semi-lunge position with your left foot firmly planted on the floor in front and your right leg leg extended behind you lightly bent on your forefoot. Lean forward and place your left arm on your left knee for support.
2. Hold a dumbbell in your right hand with your arm bent at a 90-degree angle, keeping your upper arm close to your torso and parallel to the floor and your forearm pointing back.
3. Extend your elbow to straighten your arm, moving the dumbbell backward until your arm is fully extended.
4. Slowly bend your elbow to return the dumbbell to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

## Form tips

- Keep your upper arm stationary throughout the exercise to isolate the triceps.
- Perform the movement in a slow and controlled manner to maximize muscle engagement.
- Avoid swinging the dumbbell or using momentum to lift the weight.

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