10 Best Dumbbell One Arm Kickback Alternatives for Limited Equipment
If you can't do the Dumbbell One Arm Kickback, use exercises that keep the elbow as the primary mover: close-grip push-ups, bench dips, cable pushdowns, overhead dumbbell extensions, or skull crushers. Focus on a controlled elbow extension and keep the upper arm stationary to preserve triceps isolation; for bench dips, lower to 90° at the elbow then drive through the triceps.
Original Exercise: Dumbbell One Arm Kickback
How to Perform Dumbbell One Arm Kickback
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
- Extend your right arm straight back, squeezing your triceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Best Dumbbell One Arm Kickback Alternatives
1. Dumbbell Standing Kickback
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
2. Dumbbell Kickback
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
3. Dumbbell Seated Kickback
89.9% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
- Bend your knees slightly and lean forward from your hips, keeping your back straight.
- Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
4. Chain Handle Extension
88.4% MatchHow to perform this exercise
- You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
- Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
- Pause at the lockout, and reverse the motion to return to the starting position.
5. Dumbbell One-Arm Triceps Extension
87.9% MatchHow to perform this exercise
- Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
- Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
- Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6. Dumbbell Seated One Arm Kickback
87.2% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
- Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
- Extend your arm straight back, keeping your elbow close to your body.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
7. Dumbbell Seated Bent Over Alternate Kickback
83.4% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing inwards.
- Bend forward at the waist, keeping your back straight and parallel to the ground.
- Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
- Pause for a moment, then slowly lower the dumbbell back to the starting position.
- Repeat with the other arm.
8. Dumbbell Lying Single Extension
80.7% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
- Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
- Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
9. Dumbbell One Arm Triceps Extension (on Bench)
80.4% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand and place your other hand on the bench for support.
- Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Extend your arm back up to the starting position, fully straightening your elbow.
10. Dumbbell Pronate-grip Triceps Extension
78.2% MatchHow to perform this exercise
- Sit on a bench or chair with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
- Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell One Arm Kickback Alternative
You may swap the kickback for several practical reasons: lack of dumbbells, elbow or shoulder pain, or a need for heavier loading. The kickback isolates the triceps by minimizing shoulder motion; some lifters experience tendon irritation at terminal extension or cannot maintain the hip hinge needed for balance. Substitutes let you change loading mechanics (vertical vs horizontal plane), shift emphasis between the long and lateral heads, or reduce joint stress. For example, a cable pushdown keeps constant tension and spares the shoulder if you brace your scapula and avoid shoulder extension during the rep.
How to Choose the Right Substitute
Select a substitute based on equipment, pain history, and the triceps head you want to target. If you lack gear, use close-grip push-ups or bench dips and emphasize elbow tuck and a slow eccentric to increase time under tension. For precise isolation and constant tension, pick cable pushdowns with a straight-arm cue: keep the upper arm fixed and extend through the elbow. If you need heavier loading, choose skull crushers or overhead extensions and cue a full elbow extension while controlling shoulder position to protect the long head.
Frequently Asked Questions
What muscles does Dumbbell One Arm Kickback work?
The Dumbbell One Arm Kickback primarily isolates the triceps brachii, emphasizing the lateral and long head through elbow extension. Secondary stabilizers include the posterior deltoid and scapular muscles; lock the elbow and extend fully to maximize triceps contraction while keeping the upper arm still.
What is the best bodyweight alternative to Dumbbell One Arm Kickback?
A close-grip push-up is the top bodyweight substitute because it forces elbow extension under load and preserves triceps emphasis. Keep elbows tucked about 45°, maintain a straight head-to-heels line, and lower slowly to increase triceps activation.
Can I build muscle without doing Dumbbell One Arm Kickback?
Yes. You can build triceps size and strength with other isolation and compound moves like pushdowns, skull crushers, dips, and close-grip presses. Progress by increasing load, reps, or time under tension—pause at peak contraction and control the eccentric to stimulate hypertrophy.
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