10 Best Dumbbell One Arm Kickback Alternatives for Limited Equipment

The Dumbbell One Arm Kickback is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Side Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One Arm Kickback

Dumbbell One Arm KickbackPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders

How to perform Dumbbell One Arm Kickback
  1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
  4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
  5. Slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.
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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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    64% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    59% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Kickback
    • Balance: harder to stay steady on than the Dumbbell One Arm Kickback
  3. Side Push-upPlay demonstration

    3. Side Push-up

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
  4. Triceps Dip (Between Benches)Play demonstration

    4. Triceps Dip (Between Benches)

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Kickback
  5. Body Tricep Press

    5. Body Tricep Press

    49% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Dumbbell One Arm Kickback
  6. Triceps PressPlay demonstration

    6. Triceps Press

    48% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Dumbbell One Arm Kickback
  7. Triceps DipPlay demonstration

    7. Triceps Dip

    48% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Bench Dip (Knees Bent)Play demonstration

    8. Bench Dip (Knees Bent)

    46% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  9. Close-grip Push-up Off Of A Dumbbell

    9. Close-grip Push-up Off Of A Dumbbell

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Bench Dip On FloorPlay demonstration

    10. Bench Dip On Floor

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell One Arm Kickback
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing

Dumbbell One Arm Kickback FAQ

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.

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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