One Arm Dumbbell KickBack

Toned arms
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Coach's Tips

It's an essential workout for men to make thick arms and for women to make toned arms!

How to One Arm Dumbbell KickBack

Starting Position

1. Avoid arching your back or swinging your arm.

2. Keep your core engaged to support your spine.

3. Don_ lock your elbow at the top of the movement.

4. Make sure you are using the correct weight for your strength and ability.

Proper Form

1. Keeping your upper arm close to your torso, extend your left arm behind you, squeezing your shoulder blade together.

2. Hold for a moment at the top of the movement, and then return to the starting position.

3. Repeat for desired number of repetitions.

Breathing Technique

1. Inhale as you lower the weight, and exhale as you raise the weight.


1. Stand with your feet hip-width apart and hold a dumbbell in your left hand.

2. Bend your torso forward at the hips and bring the dumbbell to your left knee.

3. Make sure your back is flat and your core is engaged.

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