One-Arm Dumbbell Kickback

Setup

1. 01Place the free hand and same-side knee on a bench for support.
2. 02Hold a light dumbbell with a neutral grip in the working hand.
3. 03Hinge the torso to near parallel with the floor and keep the back flat.
4. 04Raise the working upper arm until it is parallel to the torso and pin it there.

Execution

1. 01Extend the elbow to drive the dumbbell straight back until the arm is fully locked out.
2. 02Squeeze the triceps hard for a beat at lockout.
3. 03Bend the elbow to return the forearm to vertical under control.
4. 04Keep the upper arm completely still between reps.

Checkpoints

• -The upper arm stays parallel to the floor for the whole set.
• -Full lockout is reached on every rep.
• -The torso stays hinged and square, not rotating open.
• -The dumbbell moves in a straight line, not swinging in an arc.

Common mistakes

• -Dropping the elbow so the movement becomes a row.
• -Swinging the dumbbell with momentum instead of extending the elbow.
• -Using a load too heavy to hold the lockout position.
• -Twisting the shoulders open to lift the weight higher.