10 Best Dumbbell One Arm Kickback Alternatives for Limited Equipment

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Play demonstration

   1. Dumbbell Kickback

   96% match

   Triceps · Beginner · Isolation

   It uses the same equipment and still works the triceps.

   • Dumbbell

   How to perform it

   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 · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   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 · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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 · Intermediate · Isolation

5. Play demonstration

   5. Dumbbell Seated Kickback

   90% match

   Triceps · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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 · Beginner · Isolation

7. 7. Chain Handle Extension

   88% match

   Triceps · Intermediate · Isolation

8. 8. Dumbbell One-arm Triceps Extension

   88% match

   Triceps · Beginner · Isolation

9. 9. Dumbbell Seated One Arm Kickback

   87% match

   Triceps · Beginner · Isolation

10. 10. One Arm Pronated Dumbbell Triceps Extension

    84% match

    Triceps · Beginner · Isolation