One Arm Dumbbell Kickback

Description

This classic isolation exercise targets the triceps muscles of the arms using a dumbbell and a flat bench. The unilateral set-up helps address muscle imbalances between both arms.

Benefits

  • This exercise isolates the triceps muscles of each arm
  • The unilateral set-up helps address any imbalances between both arms.
  • This exercise is also a great additional hypertrophy exercise for the triceps.

Risks

  • This exercise can injure the lower back and the elbows if not correctly executed.
  • Proper hinge form is required not to stress the lower back when bending.
  • Proper progression of the weight used as resistance is also recommended to avoid injuries.
  • Beginners should always start with light resistance and practice good form first.

Additional Information

Target Muscles

Triceps

Secondary Muscles

Stabilizer Muscles

N/A

Experience

Beginner (1-2 years)

Equipment

1 x Dumbbell, Flat Bench

Exercise Type

Strength

Exertion

40%

Cardio Intensity

10%

Force

Push

Mechanic

Isolated

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

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