Standing Dumbbell Kickback

준비 자세

1. 01Hold a dumbbell in each hand with a neutral grip.
2. 02Hinge at the hips until the torso is near parallel with the floor.
3. 03Keep the knees soft and the back flat.
4. 04Row both upper arms up so they sit tight beside the ribs.

수행

1. 01Kick both forearms back until the elbows are fully locked out.
2. 02Pause and squeeze the triceps at the top.
3. 03Lower the forearms under control to a 90 degree bend.
4. 04Repeat without letting the upper arms drop.

체크포인트

• -Upper arms stay parallel to the floor and glued to the torso.
• -Elbows fully extend on every rep.
• -The torso holds its hinge angle for the whole set.
• -The dumbbell path is a smooth arc, not a swing.

흔한 실수

• -Using momentum from the shoulder instead of the elbow.
• -Loading so heavy that lockout is never reached.
• -Letting the torso rise between reps.
• -Bending the wrists under the dumbbells.