Kickback with one arm and dumbbell

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 9

Average per rep (lbs)*: 20

Description: Position yourself beside a bench. Hold a dumbbell in your right hand, kneel with your left knee on the bench, and place your left hand on the bench for support. Align your torso and right upper arm so they are parallel to the floor, with your right elbow bent at a 90-degree angle. Let the dumbbell hang straight down. Exhale and extend your right arm backward, keeping your upper arm stationary, until your arm is fully straight. Hold the extended position for a count of two seconds. Inhale and slowly lower the dumbbell back to the starting position. Repeat for the prescribed number of repetitions. Switch sides and repeat the exercise with your left arm.

Exercise ID: 00232

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.

Exercise tips and tricks

Maintain Proper Posture: Keep your torso stable and avoid swinging. A sturdy posture ensures that your triceps are thoroughly engaged and reduces the risk of strain or injury.
Elbow Position: Keep your elbow close to your body and in line with your torso throughout the movement. This helps to target the triceps effectively and prevents other muscles from taking over.
Controlled Movement: Move the dumbbell smoothly and avoid using momentum. Control the weight as you extend your arm backwards, and take your time to bring it back to the starting position. This ensures proper muscle engagement and maximizes the effectiveness of the exercise.
Use an Appropriate Weight: Choose a weight that allows you to perform the exercise with correct form. If you start to compromise on form, consider using a lighter weight to maintain the effectiveness of the exercise.
Support Your Body: Rest your non-working hand or knee against a bench or a stable surface to provide support. This reduces the load on your lower back and helps you maintain balance.
Breathe Correctly: Exhale as you extend the dumbbell back and inhale as you return to the starting position. Proper breathing can enhance your performance and aid in muscle contraction.
Engage Your Core: Tighten your abdominal muscles to support your lower back. A strong core will help you maintain stability and posture during the exercise.
Consistent Range of Motion: Ensure that you’re fully extending your arm backward without locking the elbow and then bringing it back to a 90-degree angle at the elbow. Consistency in the range of motion helps in optimizing muscle engagement.

Exercise overview

Exercise tips and tricks

Download the app