10 Best Dumbbell One Arm Kickback Alternatives for Limited Equipment

Ranked Dumbbell One Arm Kickback Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Kickback on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Kickback

   96% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the triceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
   4. Extend your arms straight back, squeezing your triceps at the top of the movement.
   5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell One Arm Kickback
   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: standing, the same as the Dumbbell One Arm Kickback
2. Play demonstration

   Progression

   2. Dumbbell Standing Kickback

   96% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Extend your arms straight back, squeezing your triceps at the top of the movement.
   4. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell One Arm Kickback
   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: standing, the same as the Dumbbell One Arm Kickback
3. 

   3. Tricep Dumbbell Kickback

   96% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
   2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
   3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell One Arm Kickback
   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: standing, the same as the Dumbbell One Arm Kickback
4. 

   Progression

   4. Standing One-arm Dumbbell Triceps Extension

   90% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
   2. This will be your starting position.
   3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
   4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: standing, the same as the Dumbbell One Arm Kickback
5. Play demonstration

   5. Dumbbell Seated Kickback

   90% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the triceps with less balance to manage.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
   2. Bend your knees slightly and lean forward from your hips, keeping your back straight.
   3. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
   4. Extend your arms straight back, squeezing your triceps at the top of the movement.
   5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell One Arm Kickback
   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Dumbbell One Arm Kickback
6. 

   6. Standing Bent-over One-arm Dumbbell Triceps Extension

   89% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
   2. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
   3. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
   4. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
   5. Repeat the movement for the prescribed amount of repetitions.
   6. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: standing, the same as the Dumbbell One Arm Kickback
7. 

   7. Chain Handle Extension

   88% match

   • Triceps
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
   3. Pause at the lockout, and reverse the motion to return to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Body position: standing, the same as the Dumbbell One Arm Kickback
   • Balance: easier to stay steady on than the Dumbbell One Arm Kickback
8. 

   8. Dumbbell One-arm Triceps Extension

   88% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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.
   4. 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.
   5. 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. Repeat for the recommended amount of repetitions and switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: standing, the same as the Dumbbell One Arm Kickback
   • Balance: easier to stay steady on than the Dumbbell One Arm Kickback
9. Play demonstration

   9. Dumbbell Seated One Arm Kickback

   87% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
   2. Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
   3. Extend your arm straight back, keeping your elbow close to your body.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as the Dumbbell One Arm Kickback
   • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
   • Equipment: free weights, the same as the Dumbbell One Arm Kickback
   • Body position: seated, not standing
10. 

    10. One Arm Pronated Dumbbell Triceps Extension

    84% match

    • Triceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
    2. Place your non lifting hand on your bicep for support.
    3. Slowly begin to lower the dumbbell down as you breathe in.
    4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
    5. Repeat until you have performed your set repetitions.
    6. Switch arms and repeat the movement.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: free weights, the same as the Dumbbell One Arm Kickback
    • Balance: easier to stay steady on than the Dumbbell One Arm Kickback