Beginner
DUMBBELL ONE ARM KICKBACK
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Step:3 Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
4
Step:4 Extend your right arm straight back, squeezing your triceps at the top of the movement.
5
Step:5 Slowly lower the dumbbell back to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
