Seated Single-Arm Triceps Kickback

Body region

• Arms

Equipment

• Dumbbells
• Flat Bench

Technique

1. Take a seat at the end of a flat bench holding one dumbbell.
2. Lean the chest toward the thighs with a flat back, the free hand on the knee.
3. Lift the upper arm beside the torso with the elbow bent to about 90 degrees.
4. Straighten the arm back, then bend it slowly. Finish the set and switch arms.

Cues

• Upper arm stays still and close to the body.
• Squeeze the triceps at full extension.

Common mistakes

• Swinging the dumbbell up.
• Letting the elbow sink as you fatigue.

Variations

• Alternating Triceps Kickback
• Prone Incline Triceps Kickback
• Seated Bent-Over Triceps Kickback
• Standing Single-Arm Triceps Kickback
• Bent-Over Two-Arm Triceps Kickback

Alternatives

• Triceps Pushdown
• Dumbbell Overhead Triceps Extension