One-Arm Seated Bent Over Dumbbell Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Seated Bent Over Dumbbell Kickback is a focused exercise that primarily targets the triceps. It is performed by sitting on a bench, leaning forward slightly while holding a dumbbell in one hand, and extending the arm behind the body to fully engage the tricep muscle. The movement should be controlled, avoiding any momentum to ensure proper activation of the triceps. This exercise is simple yet effective for isolating the triceps and improving muscle definition. A dumbbell is the only required equipment, making it easy to perform with minimal setup.
How to Perform
Choose a dumbbell of appropriate weight and place it on the floor near a flat bench.
Sit on the edge of the bench and grab the dumbbell with your left hand, holding it with a neutral grip (palm facing inward).
Lean forward from your hips while maintaining a straight back, positioning your torso nearly parallel to the floor.
Keep your upper arm close to your body and bend your elbow to form a 90-degree angle between your upper arm and forearm. This is your starting position.
With a controlled movement, extend your left arm backward, focusing on moving only at the elbow until your arm is fully extended behind you.
Hold the fully extended position for a brief moment, then lower the dumbbell back to the starting position in a slow and controlled manner.
Complete the desired number of repetitions for your left arm, then switch to your right arm and repeat the process.
Tips
Concentrate on using your triceps to move the dumbbell, ensuring control over the weight as you slowly lower it back to the starting position.
Maintain a stable body position, avoiding any unnecessary movement. Only your forearm should be in motion during the exercise.
Keep your head neutral, with your gaze fixed forward, to help maintain proper posture and alignment throughout the movement.
How Not to Perform
Avoid Using Momentum: Do not swing your arm or jerk your body to lift the dumbbell. Relying on momentum reduces the effectiveness of the exercise and can lead to muscle strain or injury. Focus on controlled, smooth movements.
Don’t Overextend Your Arm: Be careful not to fully lock your elbow or extend your arm too far behind your body. This can put unnecessary strain on the joint and lead to injury. Stop once your arm is fully extended but not hyperextended.
Don’t Arch Your Back: Avoid rounding or overextending your lower back while leaning forward. This can cause unnecessary pressure on your spine and lead to discomfort or injury. Keep your back straight and engage your core for support.
Avoid Flared Elbows: Do not let your upper arm drift away from your body. Keep your elbow tucked in and close to your torso throughout the movement to isolate the triceps properly and reduce strain on the shoulder.
Don’t Rush the Movement: Performing the exercise too quickly can lead to using incorrect form and wasting energy. Focus on a slow, controlled motion to maximize tricep engagement and prevent injury.
Don’t Look Down: Avoid looking down or letting your head drop during the exercise. This can cause neck strain. Keep your head aligned with your spine, looking straight ahead.
Avoid Using Too Heavy a Weight: Using a weight that is too heavy can cause you to lose control, leading to poor form and potential injury. Choose a weight that allows you to maintain proper form throughout the entire range of motion.
Don’t Neglect the Lowering Phase: Lowering the dumbbell too quickly can result in losing control of the movement. Focus on the eccentric (lowering) phase by gently resisting gravity, which helps maximize muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
