Anyone else feel stupid doing this excersise 🤣🤣

yup. I imagine I’m hitting someone with it to keep from feeling like an idiot hahah

Yes. Each time. I always feel like I’m doing it wrong

as long as you feel it in the triceps you're doing it right

I can't be doing this right

i literally can’t keep my arm straight

One Arm Dumbbell KickBack - How to Do, Proper Form, Tips & Alternatives

Doing the One Arm Dumbbell KickBack right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerDumbbell

About

It's an essential workout for men to make thick arms and for women to make toned arms!

How to 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.

Muscles One Arm Dumbbell KickBack Works

Muscles used

Tricepsback of the upper arms
Rotator cuffsmall muscles that stabilize the shoulder joint
Latslarge side-back muscles running from the armpits toward the waist
Forearmslower arms from the elbows to the wrists

Main muscleBend forward and extend the dumbbell back with your elbow fixed at your side. The main muscle used is the triceps. Your triceps contract to straighten your elbow and move the dumbbell back.

Supporting musclesYour forearms help hold the handle steady, and your lats help keep your elbows tucked close to your sides.

How it should feelAs you press down, the backs of your arms should shorten and squeeze. At full extension, your triceps should feel the hardest.

Signs you're offIf your elbows move forward or your shoulders swing, you’re not isolating your triceps. If your wrists bend, you’ll feel less in your triceps.

Remember thisKeep your elbows still and squeeze the backs of your arms to press the handle down.

Setting Up for One Arm Dumbbell KickBack

Setup orderPrepare a Flat bench → Place one dumbbell next to the bench within reach.

Bench location
Set it like thisPlace a Flat bench on the side where you will place the dumbbells, and check that the bench does not wobble.
How to checkIt just needs not slide or wobble when you raise one knee and hand.
One dumbbell
Set it like thisPlace one dumbbell you will use on the floor next to the bench.
How to checkMake sure you reach the dumbbell handles next to the bench without twisting your body too much.

Watch out forAvoid starting with a wobbly bench or is positioned in a way that requires you to twist your body significantly to grab the dumbbells.

Stance for One Arm Dumbbell KickBack

Foot widthPlace your feet about shoulder-width apart, and if needed, support yourself with the opposite hand on your knee or a bench.

Where your weight goesPress the whole sole of each foot into the floor, and lightly support your body with the opposite hand.

Upper body positionLean forward so the arm holding the dumbbell can stay beside your body.

Why it mattersIf your support position is unstable, your body may sway as you move the dumbbell back.

How to Grip for One Arm Dumbbell KickBack

Grip typeHold the dumbbell with the working-side hand, with your palm facing your body.

Grip widthHold the center of the dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbell in the middle of your palm and wrap your thumb around it. Keep the back of your hand in line with your forearm.

The Key Point for One Arm Dumbbell KickBack

Keep your upper body stationary and extend only your forearms backward while maintaining the position of your elbows.

Think of it like thisKeep elbows still, move forearms back

Before the fixThe elbows move back and forth, or the torso shakes along with them.

After the fixYou feel tension in the back of your arms, and the dumbbell moves slowly backward.

Common Mistakes in One Arm Dumbbell KickBack

Elbow moves back and forth
Why it's wrongThis shifts work from triceps to shoulders.
How to fix itKeep your elbow fixed and move only your forearm.
Torso moves
Why it's wrongUsing body momentum reduces muscle activation
How to fix itKeep your torso still.
Don’t fully extend
Why it's wrongTarget muscles aren’t fully engaged
How to fix itExtend your arms fully