Dumbbell One Arm Kickback
Expert Advice
Keep your back flat and your upper arm parallel to your torso throughout the movement to fully engage the triceps.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Bend forward at the hips until your torso is nearly parallel to the floor.
- Place your free hand on your thigh or a bench for support.
- Keep your upper arm close to your side and parallel to the floor.
- Extend your arm backward until it is straight, squeezing your triceps.
- Return to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell One Arm Kickback primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell One Arm Kickback work?
Dumbbell One Arm Kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Kickback?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Kickback suitable for beginners?
Yes, Dumbbell One Arm Kickback is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
