Seated One-Arm Dumbbell Kickback

Setup

1. 01Sit on the end of a bench holding a dumbbell in one hand.
2. 02Hinge forward from the hips with a flat back and rest the free hand on the same-side thigh.
3. 03Raise the working elbow so the upper arm runs parallel to the floor along the torso.
4. 04Start with the elbow bent to about 90 degrees.

Execution

1. 01Extend the elbow until the arm is completely straight behind you.
2. 02Squeeze the triceps at lockout for a full second.
3. 03Bend the elbow to lower the dumbbell under control.
4. 04Complete all reps, then switch arms without changing the hinge.

Checkpoints

• -The working upper arm stays parallel to the floor.
• -Shoulders stay square; the torso does not rotate toward the weight.
• -Every rep reaches a straight-arm lockout.
• -The supporting hand braces without pushing the torso up.

Common mistakes

• -Rotating the torso to swing the dumbbell back.
• -Letting the elbow drift down during the set.
• -Cutting the lockout short with a heavy dumbbell.
• -Losing the hinge and turning the movement into a row.