One-Arm Dumbbell Seated Kickback

StrengthPull

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Body Part: Triceps

Description

The Dumbbell Seated One Arm Kickback is an isolation exercise targeting the triceps. It involves extending the arm behind the body while seated, using a dumbbell for resistance. This exercise emphasizes the long head of the triceps and helps improve arm definition and strength.

How to Perform

Sit on the edge of a bench with your feet flat on the floor.
Hold a dumbbell in one hand, palm facing your torso.
Bend forward at the hips, keeping your back straight and core engaged.
Tuck your upper arm close to your side, with your elbow bent at 90 degrees.
Keeping your upper arm stationary, extend your forearm backward until your arm is fully extended.
Pause briefly at the top of the movement, squeezing your triceps.
Slowly return to the starting position by bending your elbow.
Complete the desired number of repetitions before switching arms.

What Muscles Work

Primary Muscle:

Tips

Keep your back straight and avoid rounding your shoulders to maintain proper form.
Focus on moving only your forearm; keep your upper arm stationary throughout the exercise.
Use a controlled motion to maximize muscle engagement and reduce momentum.
Start with a lighter weight to master the form before progressing to heavier dumbbells.
Ensure that you fully extend your arm to engage the triceps completely.
Maintain a neutral wrist position to prevent strain or injury.

Common Mistakes

Swinging the arm instead of controlled extension, reducing triceps engagement.
Using momentum to lift the dumbbell, leading to poor muscle activation.
Allowing the elbow to drop below shoulder height, decreasing exercise effectiveness.
Extending the arm too far back, causing shoulder strain.
Leaning too far forward, compromising lower back alignment.
Failing to keep the upper arm stationary, reducing triceps isolation.
Using a weight that's too heavy, leading to form breakdown.
Not fully extending the elbow, limiting range of motion.
Allowing the wrist to flex or extend, causing unnecessary strain.
Neglecting to engage the core, impacting stability and control.