Kickbacks with a dumbbell

To perform one-arm dumbbell kickbacks, all you need is a dumbbell and a weight bench. Hold the dumbbell in one hand and position yourself in front of the flat bench. Your right knee is resting on the bench, while the dumbbell is in your left hand. If you want to target your left triceps, naturally, you'll place your right leg on the flat bench. Maintaining a stable stance is crucial for this exercise. Bend your upper body forward, so it's nearly parallel to the ground. Keep your gaze directed at the flat bench, allowing your head to become a natural extension of your spine. Next, bend your left arm and raise it upward, positioning your upper arm parallel to the ground.

An alternative method for one-arm dumbbell kickbacks without using a flat bench is less common and somewhat more challenging. Instead of having your knee on the bench, you'll be in a lunge position. Other than that, you maintain the same body posture with your upper body and arms. If needed, you can use one hand to support yourself on a stable object to enhance stability.

Movement execution

The execution of one-arm triceps kickbacks with a dumbbell begins in the kneeling position. Exhale as you bend your left forearm upward. The movement is concentrated solely in the forearm. Subsequently, your arm should be almost fully extended, with the lower and upper arms forming a parallel line. Inhale as you return to the starting position. To target the other triceps, follow the same sequence in reverse order.

In addition

To begin with the standing version of one-arm dumbbell kickbacks, you initiate by bending your lower arm upwards. The upward movement takes your arm to a position where it aligns in a straight line and runs parallel to the ground. As you perform this motion, exhale forcefully. Upon reaching the top, pause briefly before slowly returning to the starting position while calmly inhaling.

Equally important is

The manner in which the exercise is performed bears a strong resemblance to triceps kickbacks with a cable.

Stressed muscles and common mistakes

Further information regarding the engaged muscles and common mistakes in the exercise "Kickbacks with a dumbbell" can be found on the respective page for "Tricep Kickbacks with Dumbbells."

Alternative variations to kickbacks with a dumbbell

To make your training sessions more diverse, you have the option to incorporate similar exercises or alternative variations of "Kickbacks with a dumbbell."