Dumbbell One Arm Kickback

1. Hold a dumbbell in one hand and hinge forward at the hips with a flat back, resting your free hand on a bench for support.
2. Bring your upper arm parallel to your torso, elbow bent to about 90 degrees.
3. Brace your core and keep your upper arm still against your side.
4. Extend your elbow to straighten your arm, driving the dumbbell backward.
5. Squeeze your triceps hard once your arm is fully extended.
6. Pause briefly at the top of the extension.
7. Bend your elbow to lower the dumbbell back to the starting position under control.
8. Complete all reps on one side before switching arms.

Common Mistakes

• Swinging the upper arm during the kickback: Letting your upper arm move up and down instead of staying still shifts the work away from the triceps. Keep your upper arm fixed and parallel to the floor throughout.
• Using too heavy a dumbbell: Excess weight forces you to use momentum and body swing rather than a controlled extension. Choose a lighter load that lets you fully control the movement.
• Not fully extending the elbow: Stopping short of lockout at the top misses the peak contraction where the triceps work hardest. Straighten your arm completely on each rep.
• Rounding the back during the hinge: A rounded spine while bent over places unnecessary stress on the lower back. Keep a flat back and hinge from the hips.