One-Arm Kettlebell Tricep Kickback

A unilateral tricep isolation done with a kettlebell instead of a dumbbell. Hinge over, pin the upper arm to the side parallel to the floor, and extend the elbow back. The offset bell mass adds rotational tension at the bottom of every rep.

How to do it

1. Hinge forward at the hips with a flat back, knees softly bent.
2. Hold a kettlebell by the handle in one hand, palm facing the body.
3. Pin the upper arm to the side so it is parallel to the floor; the forearm hangs straight down.
4. Extend the elbow back to straighten the arm fully behind you, keeping the upper arm motionless.
5. Squeeze the tricep at lockout, then return under control to the starting position.
6. Complete all reps on one side, then switch hands.

Tips

• The upper arm does not move — only the forearm. Any shoulder swing is a cheat.
• Lock the bell briefly at full extension; the bottom of the bell wants to dip the wrist.
• Use a lighter bell than you would for a dumbbell kickback — the offset load is harder to stabilize.

Muscles

Primary: Triceps

Secondary: Rear deltoid