Kickback with one arm leaning over and dumbbell
The dumbbell one arm kickback is a highly effective isolation exercise targeting the triceps. By utilizing this movement, athletes can improve arm strength, definition, and upper body symmetry. The primary muscles engaged are the triceps brachii, with secondary involvement from the shoulders and core for stabilization. Benefits include enhanced muscle endurance, improved elbow joint stability, and increased arm power, which is crucial for various sports and daily activities. This exercise is particularly beneficial for athletes seeking to boost performance in disciplines requiring upper body strength and precision.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
11kg
Avg. weight
23lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Grip the Dumbbell: Hold a dumbbell in your right hand with a neutral grip (palm facing your body).
- 2Hinge at the Hips: Bend at the hips to lower your torso until it is parallel to the floor. Maintain a slight bend in your knees.
- 3Position Your Arm: Tuck your right elbow into the side of your torso with a 90-degree bend so that your upper arm is horizontal.
- 4Extend Your Arm: Exhale and extend your right elbow, moving the dumbbell behind you. Focus on keeping your upper arm still.
- 5Hold and Squeeze: Hold the extended position for a count of two and squeeze your triceps.
- 6Return to Start: Inhale as you slowly lower the dumbbell back to the starting position.
- 7Repeat: Perform the prescribed number of repetitions.
- 8Switch Arms: Repeat the entire exercise with your left arm.
Tips & Tricks
Align Your Arm Properly: Ensure that your upper arm is parallel to the floor. This will help you engage your triceps effectively throughout the movement.
Stabilize Your Body: Keep your core tight and your back straight. This reduces the risk of injury and helps maintain balance, allowing you to focus on working your triceps.
Controlled Movements: Avoid using momentum by slowly extending and retracting the dumbbell. This controlled motion increases muscle activation and improves muscle endurance.
Elbow Position: Keep your elbow fixed in place; only your forearm should be moving. This isolates the triceps, making the exercise more effective.
Breathing Technique: Exhale as you extend the dumbbell backward and inhale as you return to the starting position. This helps maintain proper oxygen flow and keeps your form in check.
Weight Selection: Start with a lighter weight to master the technique before gradually increasing the load. Incorrect form due to heavy weights can lead to strain and injury.
Hand Position: Use a neutral grip (palm facing in) or a pronated grip (palm facing down). A neutral grip usually provides more comfort and better alignment for your wrist and elbow.
Mirror Check: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make real-time adjustments.
Consistency in Reps and Sets: Maintain a consistent tempo for each repetition and set. This will help build endurance and strength in your triceps over time.
Focus on Muscle Mind Connection: Concentrate on your triceps as you perform the kickback. This mental connection can enhance muscle activation and the overall effectiveness of the exercise.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
