Male

Dumbbell Seated One Arm Kickback

Muscles involved

Executing the dumbbell seated one arm kickback offers incredible precision for targeting the back of your arms with complete isolation. By sitting on the bench with your torso hinged forward, you eliminate unwanted body momentum and gain total confidence that your triceps are doing all the heavy lifting. You can truly tell a set was effective when you keep your elbow pinned high against your ribs and fully extend the weight with patience. There is no need to pick up heavy dumbbells here; the real magic happens during the pause at full extension. You will feel an intense, pinpointed burn throughout the muscle, giving you the satisfying reassurance that you are sculpting stronger arms through strict, safe, and deliberate technique.

How to do it

1. Sit on the edge of a flat bench with a weight in one hand, torso inclined almost parallel to the floor. 2. Place your arm close to your torso with your elbow bent at 90°, palm facing inward. 3. Extend your elbow to bring the weight behind you until your arm is fully extended. 4. Hold the contraction for a couple of seconds and return in a controlled manner to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your working arm close to your torso. - Avoid moving your shoulder during the extension. - Focus on contracting your triceps at the end of the movement.