How to do a dumbbell one arm kickback

Setup:

1. Bench and Dumbbell: Stand alongside a flat bench. Hold a dumbbell in one hand.
2. Foot and Hand Placement: Place your inside foot (closest to the bench) forward and rest the same side hand on the bench. Your other foot should be back for balance.
3. Starting Position: Bend your torso forward, keeping your back flat, until your torso is almost parallel to the floor. Let your working arm hang straight down, holding the dumbbell with a neutral grip (palm facing your body).

The Lift:

1. Kickback: Keeping your upper arm stationary and close to your body, contract your triceps to extend your elbow and "kick" the dumbbell backward until your arm is straight.
2. Squeeze: Pause briefly at the top of the movement, squeezing your triceps.
3. Controlled Return: Slowly lower the dumbbell back to the starting position, resisting the weight's pull.

Tips:

• Elbow Position: Keep your elbow tucked in close to your body throughout the entire movement.
• Upper Arm Stationary: Focus on moving only your forearm. Your upper arm should remain stable and parallel to the floor.
• Slow and Controlled: Avoid swinging or using momentum. Focus on the contraction of your triceps.
• Switch Sides: After completing the desired number of repetitions, switch sides and repeat the same process with your other arm.