One Arm Dumbbell KickBack vs Bench Dips
Which one fits 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.
Compare the benefits of One Arm Dumbbell KickBack and Bench Dips and pick the one that fits your Triceps workout.
One Arm Dumbbell KickBack vs Bench Dips: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. One Arm Dumbbell KickBack and Bench Dips differ in the muscles they work, 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 Do 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 Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overextend your arms.
For a full One Arm Dumbbell KickBack guide with alternatives and benefits, see the One Arm Dumbbell KickBack exercise guide.
How to Do 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 Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to raise your trapezius muscles.
For a full Bench Dips guide with alternatives and benefits, see the Bench Dips exercise guide.
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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