Dumbbell Seated One Arm Kickback exercise animation (Männlich)

Dumbbell Seated One Arm Kickback

Zielmuskel
Triceps Brachii
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell seated one arm kickback is an isolation exercise for the triceps brachii, the muscle on the back of the upper arm. Performed seated and one arm at a time, it lets you bend at the hips, fix your elbow in place, and focus on a strict, full extension that builds the triceps without help from momentum.

Dumbbell Seated One Arm Kickback: So führst du sie aus

  1. 1Sit on the end of a bench holding a dumbbell in one hand with a neutral grip (palm facing your torso).
  2. 2Hinge forward at the hips so your upper body leans toward your thighs, keeping your back flat and your core braced.
  3. 3Raise your upper arm until it is parallel to the floor and pinned close to your side, with your elbow bent to about 90°.
  4. 4Keep that upper arm still and extend your elbow, pressing the dumbbell back until your arm is fully straight.
  5. 5Squeeze the triceps hard at the top, holding the locked-out position for a moment.
  6. 6Lower the dumbbell under control back to the 90° start position without letting your upper arm drop.
  7. 7Complete all reps on one side, then switch the dumbbell to the other hand and repeat.

Technik-Tipps

  • Keep your upper arm locked against your side throughout the set — only the forearm should move.
  • Drive the movement by squeezing the triceps rather than swinging the weight; use a lighter dumbbell than you would for a curl.
  • Hold the fully extended position for a beat each rep to maximize tension on the triceps.
  • Brace your free hand on your knee or the bench to keep your torso stable and protect your lower back.

Häufige Fehler

  • Letting the upper arm drift down or swing, which shifts work off the triceps and reduces the effectiveness of each rep.
  • Using momentum to fling the weight back instead of a controlled extension, which strains the elbow and loses muscular tension.
  • Not fully straightening the arm, so the triceps never reach peak contraction and the rep is cut short.
  • Rounding the lower back while hinged forward, which puts the spine at risk under load.

Häufig gestellte Fragen

What muscles does the dumbbell seated one arm kickback work?

It isolates the triceps brachii, the three-headed muscle on the back of the upper arm responsible for straightening the elbow.

Is the dumbbell seated one arm kickback good for beginners?

Yes. Working one arm at a time and sitting down makes the movement easy to control, so beginners can learn strict triceps extension with light weight before progressing.

How many sets and reps should I do?

As an isolation move, it responds well to higher reps. Aim for 3 to 4 sets of 10 to 15 reps per arm using a weight you can extend fully with strict form.

Why should I use a lighter dumbbell for kickbacks?

The triceps are in a mechanically weak position at full extension, so a light dumbbell lets you lock out cleanly and squeeze the muscle instead of swinging a heavy weight.

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