Plank Single Arm Dumbbell Triceps
The plank single arm dumbbell triceps exercise combines a plank hold with a one-arm triceps kickback, targeting the triceps while requiring the core and shoulders to stabilize the plank position. It is an effective way to train the triceps with added core challenge.
How to do it
- Start in a high plank position with one hand on a dumbbell and the other flat on the ground.
- From the plank, perform a triceps kickback by bending the elbow of the dumbbell arm to 90 degrees.
- Extend the dumbbell back by straightening your elbow until your arm is parallel to the ground.
- Slowly return the dumbbell to the bent position.
- Complete all repetitions on one side before switching arms.
Form cues
- Keep your hips level with your shoulders throughout the movement.
- Pin your upper arm close to your torso as you kick back.
- Engage your abs and squeeze your glutes for full body stability.
- Move slowly and control the weight on the way back down.
Breathing: Exhale as you extend the dumbbell back, and inhale as you return to the starting bent-arm position.
Common mistakes
- Rotating the hips to lift the weight, which reduces core engagement and strains the lower back.
- Swinging the dumbbell using momentum instead of controlling the triceps muscle.
- Dropping the head and letting the upper back round out of proper plank alignment.
Muscles worked
Primary: triceps. Secondary: abs, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per arm, rest 60 seconds
Lose weight
3 sets x 10-12 reps per arm, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps per arm, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist or lower back discomfort, ease off and try a modified kneeling version.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my hips keep sagging during the plank?
Lower your knees to the ground for a modified plank or widen your feet to create a more stable base of support.
How heavy should the dumbbell be?
Start with a light weight because balancing on one arm makes this much harder than a standard kickback.
Can I do this exercise on my knees?
Yes, performing the movement from a kneeling plank is a great way to build strength before moving to your toes.