Kickback with one arm leaning over and dumbbell

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 11

Average per rep (lbs)*: 23

Description: Grip the Dumbbell: Hold a dumbbell in your right hand with a neutral grip (palm facing your body). Hinge 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. Position Your Arm: Tuck your right elbow into the side of your torso with a 90-degree bend so that your upper arm is horizontal. Extend Your Arm: Exhale and extend your right elbow, moving the dumbbell behind you. Focus on keeping your upper arm still. Hold and Squeeze: Hold the extended position for a count of two and squeeze your triceps. Return to Start: Inhale as you slowly lower the dumbbell back to the starting position. Repeat: Perform the prescribed number of repetitions. Switch Arms: Repeat the entire exercise with your left arm.

Exercise ID: 00176

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Kickback with one arm leaning over and dumbbell

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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