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One-Arm Dumbbell Kickback
A bent-over single-arm triceps kickback that trains the triceps hardest at full elbow lockout, making it a useful contraction-focused finisher.
ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-one-arm-kickback
시범 영상 준비 중
Primary
Triceps
Secondary
Rear deltoidsAnconeusCore
Equipment
Dumbbell
Pattern
Elbow extension
Setup
- 01Place the free hand and same-side knee on a bench for support.
- 02Hold a light dumbbell with a neutral grip in the working hand.
- 03Hinge the torso to near parallel with the floor and keep the back flat.
- 04Raise the working upper arm until it is parallel to the torso and pin it there.
Execution
- 01Extend the elbow to drive the dumbbell straight back until the arm is fully locked out.
- 02Squeeze the triceps hard for a beat at lockout.
- 03Bend the elbow to return the forearm to vertical under control.
- 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.
Programming notes
- -Use 2 to 3 sets of 12 to 20 reps per arm with a light dumbbell.
- -Pause 1 second at lockout, since that is where this exercise loads the triceps most.
- -Program it last in a triceps session after heavier extensions or presses.