Dumbbell Seated One Arm Kickback

Description

How to Do Dumbbell Seated One Arm Kickback

1. 1
   Setup

   Sit on a bench with a dumbbell in one hand, lean forward slightly from your hips, keeping your back straight and core engaged.

2. 2
   Setup

   Position your upper arm parallel to your torso and forearm parallel to the floor, with your elbow bent at 90 degrees and tucked close to your side.

3. 3

   Exhale and slowly extend your forearm backward, straightening your elbow until your arm is fully extended behind you, squeezing your triceps.

4. 4

   Hold the contraction briefly at the peak, ensuring only your forearm moves and your upper arm remains stationary.

5. 5

   Inhale as you slowly return the dumbbell to the starting 90-degree elbow bend, maintaining control throughout the eccentric phase.

Tips

• Focus on initiating the movement from your triceps, not momentum, to maximize muscle engagement and minimize swinging.
• Keep your elbow high and locked in position throughout the exercise to ensure the triceps are doing the work, preventing shoulder involvement.
• Control the eccentric (lowering) phase, taking 2-3 seconds to return to the starting position for greater muscle activation and hypertrophy.
• Maintain a neutral wrist throughout the movement to avoid strain and improve force transfer to the triceps.

Common Mistakes

• ×Swinging the weight indicates using momentum; select a lighter dumbbell and focus on a slow, controlled extension and return to isolate the triceps.
• ×Dropping the elbow reduces triceps isolation; keep your upper arm completely still and parallel to your torso to effectively target the muscle.
• ×Arching the back can cause lower back strain; maintain a flat back and engage your core to provide a stable base for the movement.