Male

Dumbbell One Arm Kickback

Muscles involved

When you perform the Dumbbell One Arm Kickback, you wake up the back of your arm with complete isolation using dumbbells. We often forget how much we rely on our triceps in everyday situations, but having strong, active arms is crucial for simple actions like pushing open heavy doors, getting up from a chair using armrests, or lifting boxes onto upper shelves. Keeping this muscle group strong not only gives your arms a firmer and more defined appearance, but it also supports your elbow and shoulder joints, ensuring you move through your daily activities with ease and stability.

How to do it

1. Stand with a dumbbell in your right hand, hinge forward at your hips so your torso is nearly parallel to the floor, and bend your right elbow to 90 degrees, keeping your upper arm tight against your side. 2. Keeping your upper arm stationary, extend your right arm straight back by contracting your triceps. 3. Pause at the peak of the extension, squeezing your triceps. 4. Slowly lower the dumbbell back to the starting 90-degree position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your upper arm pinched to your side and parallel to the floor. - Fully extend your arm at the top, squeezing your triceps. - Do not use momentum; the movement should be slow and deliberate. - Keep your torso stationary; only your forearm should move.