One Arm Dumbbell KickBack

Starting Position

1. Place the knee of the arm holding the dumbbell on the bench.

2. Extend the arm that is not holding the dumbbell to support your upper body.

3. Position your body so that it is parallel to the bench, and open your chest.

4. Raise the arm holding the dumbbell to create a right angle at the elbow.

Proper Form

1. Keep your elbow fixed and push your arm back to straighten it.

2. Slowly return to the starting position while bearing the weight.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.