One-Arm Kettlebell Tricep Kickback

Muscles worked by the One-Arm Kettlebell Tricep Kickback

Primary

TricepsTriceps Brachii

Secondary

Rear DeltsPosterior Deltoid

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the One-Arm Kettlebell Tricep Kickback

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.

Form 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.

At a glance

One-Arm Kettlebell Tricep Kickback in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Glute Kickback
• Cable Tricep Kickback
• Dumbbell Tricep Kickback
• Banded Triceps Stretch
• Barbell Overhead Extension
• Bench Dips
• Cable Tricep Pushdown
• Close-Grip Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-kettlebell-tricep-kickback",
  "name_en": "One-Arm Kettlebell Tricep Kickback",
  "name_de": "Einarmiger Kettlebell-Trizeps-Kickback",
  "name_es": "Extensión de Tríceps a Un Brazo con Pesa Rusa",
  "description_en": "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.",
  "description_de": "Ein einarmiger Trizeps-Kickback mit Kettlebell, deren versetzte Masse am unteren Punkt jeder Wiederholung zusätzliche Rotationsspannung erzeugt.",
  "description_es": "Una extensión de tríceps unilateral con pesa rusa: inclínate, fija el brazo al costado paralelo al suelo y extiende el codo hacia atrás.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "posterior_deltoid"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "push_day"
  ],
  "variation_group": "tricep-kickback",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hinge forward at the hips with a flat back, knees softly bent.",
    "Hold a kettlebell by the handle in one hand, palm facing the body.",
    "Pin the upper arm to the side so it is parallel to the floor; the forearm hangs straight down.",
    "Extend the elbow back to straighten the arm fully behind you, keeping the upper arm motionless.",
    "Squeeze the tricep at lockout, then return under control to the starting position.",
    "Complete all reps on one side, then switch hands."
  ],
  "instructions_de": [
    "Beuge dich mit geradem Rücken aus der Hüfte nach vorn, die Knie leicht gebeugt.",
    "Halte eine Kettlebell am Griff in einer Hand, die Handfläche zeigt zum Körper.",
    "Fixiere den Oberarm seitlich am Körper parallel zum Boden, der Unterarm hängt senkrecht nach unten.",
    "Strecke den Ellbogen nach hinten, bis der Arm hinter dir vollständig gestreckt ist, der Oberarm bleibt dabei unbewegt.",
    "Spanne den Trizeps in der Streckung fest an und kehre dann kontrolliert in die Ausgangsposition zurück.",
    "Führe alle Wiederholungen auf einer Seite durch, dann wechsle die Hand."
  ],
  "instructions_es": [
    "Inclínate hacia delante flexionando las caderas con la espalda recta y las rodillas ligeramente flexionadas.",
    "Sujeta una pesa rusa por el asa con una mano, con la palma hacia el cuerpo.",
    "Fija la parte alta del brazo al costado de modo que quede paralela al suelo; el antebrazo cuelga recto hacia abajo.",
    "Extiende el codo hacia atrás para estirar el brazo del todo por detrás de ti, manteniendo inmóvil la parte alta del brazo.",
    "Aprieta el tríceps en la extensión completa y vuelve de forma controlada a la posición inicial.",
    "Completa todas las repeticiones de un lado y luego cambia de mano."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Nur der Unterarm bewegt sich — jedes Mitschwingen der Schulter ist Schummeln.",
    "Halte die Streckung kurz — die Kugel zieht das Handgelenk gern nach unten.",
    "Nimm weniger Gewicht als beim Kurzhantel-Kickback — die versetzte Last ist schwerer zu stabilisieren."
  ],
  "tips_es": [
    "La parte alta del brazo no se mueve, solo el antebrazo; balancear el hombro es trampa.",
    "Bloquea la pesa un instante en la extensión completa; tiende a hundirte la muñeca.",
    "Usa una pesa más ligera que en una extensión con mancuerna; la carga descentrada cuesta más de estabilizar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-tricep-kickback-start.webp",
      "peak": "images/flat/one-arm-kettlebell-tricep-kickback-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-kettlebell-tricep-kickback");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.