One Arm Dumbbell KickBack vs Bench Dips
Maximizing Your Triceps Workout Plan
Contents
One Arm Dumbbell KickBack is the easier place to start — difficulty 2 of 5 vs 4. Compare Triceps form cues and when to progress.
Customize Your Triceps Workout: Explore the Benefits of One Arm Dumbbell KickBack and Bench Dips for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell KickBack vs Bench Dips : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell KickBack more often — 6,330 sessions compared to 4,149 for Bench Dips.
Popularity is not the whole answer. One Arm Dumbbell KickBack and Bench Dips differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell KickBack and Bench Dips Differ
| What differs | One Arm Dumbbell KickBack | Bench Dips |
|---|---|---|
| Muscles worked | triceps | chest, triceps, and back |
| Equipment | a dumbbell | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 6,330 sessions | 4,149 sessions |
How to One Arm Dumbbell KickBack
One Arm Dumbbell KickBack muscles worked: Triceps
Form
- 1. Keep your elbow fixed and push your arm back to straighten it.
- 2. Slowly return to the starting position while bearing the weight.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overextend your arms.
If you want to know a detailed guide to One Arm Dumbbell KickBack, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell KickBack Guide page of our blog!
How to Bench Dips
Bench Dips muscles worked: Triceps
Form
- 1. Please lower until your elbows are at a right angle.
- 2. Push with your arms and slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to raise your trapezius muscles.
If you want to know a detailed guide to Bench Dips, alternative exercises, and its benefits, check it out here. Check out the Bench Dips Guide page of our blog!
Frequently Asked Questions
Which is better for Triceps, One Arm Dumbbell KickBack or Bench Dips?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Triceps, so the choice comes down to the equipment you have and the muscles you want to load.
Do One Arm Dumbbell KickBack and Bench Dips work the same muscles?
Not quite. One Arm Dumbbell KickBack loads triceps, and Bench Dips loads chest, triceps, and back.
What equipment do One Arm Dumbbell KickBack and Bench Dips need?
One Arm Dumbbell KickBack needs a dumbbell, and Bench Dips needs bodyweight only.
Which is easier to start with?
One Arm Dumbbell KickBack is the easier place to start. Move to Bench Dips once your form holds up.
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