The dumbbell seated one arm kickback is an isolation exercise that targets the triceps. It is a great exercise for strengthening and toning the back of the arms.
How to perform
To perform the dumbbell seated one arm kickback, follow these steps:1. Sit on a bench or chair with your feet flat on the floor and your back straight. Hold a dumbbell in one hand and place the opposite hand on the same side knee for support.
2. Bend your elbow at a 90-degree angle and bring the dumbbell close to your chest. This is the starting position.
3. Keep your upper arm stationary and extend your forearm back until it is straight, squeezing your triceps at the top of the movement.
4. Slowly lower the dumbbell back to the starting position, keeping control over the movement.
5. Perform the desired number of repetitions for one arm before switching to the other arm.
6. Make sure to keep your core engaged and maintain a slow and controlled movement throughout the exercise to maximize the effectiveness.
7. Do 3-4 sets of 12-15 repetitions on each arm, depending on your fitness level and goals. Rest for 30-60 seconds between sets.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.