Single Arm Dumbbell Knee Supported Tricep Kickback

Instructions for proper form

1. Start by placing your left knee and left hand on a flat bench while keeping your right foot on the floor for stability. 2. Hold a dumbbell in your right hand with your arm fully extended down toward the floor. 3. Keep your upper arm stationary throughout the movement, and hinge at the elbow to lift the dumbbell up until your arm is fully extended behind you. 4. Squeeze your triceps at the top of the movement, then slowly lower the dumbbell back to the starting position. 5. Maintain a neutral spine and avoid rounding your back.

Common mistakes to avoid

1. Avoid flaring your elbows out as this can put undue stress on the shoulder and reduce tricep engagement. 2. Don’t use momentum to lift the dumbbell; the motion should be controlled. 3. Avoid arching your back or twisting your torso; keep your core engaged and back flat.

Benefits

Specific benefits of the exercise

The Single Arm Dumbbell Knee Supported Tricep Kickback isolates the triceps muscle, effectively targeting the triceps brachii for strength and hypertrophy. It also improves stability and balance as you engage your core.

Expected results and timeframe

With consistent practice, you can expect to see increased muscle definition and strength in your triceps within 4-6 weeks. Progress may vary based on factors such as the intensity of your workout and nutrition..

Who this exercise is best for

This exercise is ideal for beginner lifters, those looking to focus on triceps strength, and anyone who wants to improve their upper body physique without excessive strain.

Scientific studies supporting its effectiveness

Studies suggest that targeted isolation exercises like the tricep kickback can lead to significant muscular development and strength gain, confirming the effectiveness of this exercise for the triceps musculature.

Variations

Beginner modifications

If you struggle with balance, you can perform the same movement standing with a slight bend at the knees or seated without a bench to reduce the load on the lower back.

Advanced progressions

To increase difficulty, try using a heavier dumbbell or perform the exercise with a slow eccentric (lowering) phase. You could also use resistance bands or perform the kickback while balancing on one knee.

Integrations

Complementary exercises

Complement this exercise with close-grip push-ups or overhead tricep extensions to ensure comprehensive tricep development.

Super set recommendations

Pair the single arm dumbbell kickback with dumbbell rows to effectively target both triceps and back muscles, maximizing workout efficiency.

Sample workout routines

Incorporate the kickback into an upper body workout that includes chest presses, shoulder raises, and bent-over rows to create a balanced regimen.

Exercise combinations

Combine this exercise with bicep curls for a complete arm workout focusing on both the anterior and posterior upper arm.

Best time to do this exercise in your workout

The best time to perform the Single Arm Dumbbell Knee Supported Tricep Kickback is after your major compound lifts (like bench presses) and before you finish with isolation exercises, to ensure maximal focus and energy on your triceps.