Dumbbell Seated One Arm Kickback
Description
The dumbbell seated one arm kickback is performed bent forward on a bench with one arm extending a dumbbell back behind the body. The seated position locks the torso in place and forces strict elbow extension. It is a classic triceps detail builder.
Muscle Group
Equipment Required
Dumbbell Seated One Arm Kickback Instructions
- Sit on the edge of a bench holding a dumbbell in one hand.
- Lean your torso forward at about 45 degrees.
- Pin the working upper arm against your side, parallel to the floor.
- Bend the elbow to 90 degrees with the dumbbell hanging down.
- Brace your core and keep your back flat.
- Extend the elbow back to lock the arm out parallel to the floor.
- Squeeze the triceps hard at full extension.
- Lower with control. Complete reps and switch arms.
Dumbbell Seated One Arm Kickback Form & Visual
Dumbbell Seated One Arm Kickback Benefits
- Isolates the triceps
- Strict seated form
- Builds arm detail
- Single-arm focus
- Locks out the lateral head
- Useful arm-day move
Dumbbell Seated One Arm Kickback Muscles Worked
- Triceps brachii
- Anconeus
- Posterior deltoid
Dumbbell Seated One Arm Kickback Variations & Alternatives
- DB Standing Kickback
- Cable Kickback
- Bench Kickback
- Two-Arm Kickback
- Dumbbell One Arm Kickback
