Single Arm Dumbbell Tricep Kickback

Instructions for proper form

1. Stand with your feet shoulder-width apart, with a dumbbell in your right hand. 2. Hinge forward at the hips with a slight bend in the knees, keeping your back straight and core engaged. 3. Start with your elbow bent at a 90-degree angle, keeping your upper arm close to your side. 4. Extend your elbow to straighten your arm behind you, focusing on squeezing your triceps at the top of the movement. 5. Slowly lower the dumbbell back to the starting position while maintaining control. 6. Repeat for the desired number of reps, and then switch to the left arm.

Common mistakes to avoid

1. Avoid arching the back; keep the spine neutral throughout the movement. 2. Ensure your elbow does not flare out; keep it close to your side. 3. Do not use momentum; control the movement in both directions. 4. Avoid excessively heavy weights that compromise your form.

Benefits

Specific benefits of the exercise

Isolates and strengthens the triceps, leading to better definition and strength in the upper arms. Helps improve overall arm stability.

Expected results and timeframe

Regularly performing this exercise 2-3 times per week can lead to visible improvements in muscle tone and strength in the triceps within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to build strength in the triceps, individuals recovering from injuries, and those aiming to improve their upper body aesthetics.

Scientific studies supporting its effectiveness

Studies have shown that isolation exercises like the tricep kickback can effectively enhance muscle hypertrophy and strength when incorporated into resistance training programs.

Variations

Beginner modifications

Perform the exercise seated on a bench to support your back, or use a lighter dumbbell to ensure proper form until you gain strength.

Advanced progressions

Incorporate a cable machine for variation, or perform the kickback with a slow tempo to increase time under tension, enhancing muscle growth.

Integrations

Complementary exercises

Pair this exercise with other tricep exercises such as tricep dips or skull crushers to create an effective tricep workout routine.

Super set recommendations

Super set the tricep kickback with dumbbell bicep curls for a comprehensive arm workout that targets both the triceps and biceps.

Sample workout routines

A sample upper body workout could include: Push-Ups, Single Arm Dumbbell Tricep Kickback, Bent Over Dumbbell Rows, and Dumbbell Shoulder Press.

Exercise combinations

Combine the tricep kickback with compound exercises like bench press or overhead press to maximize upper body strength training.

Best time to do this exercise in your workout

This exercise is best performed towards the end of your upper body workout after your major compound lifts, ensuring your triceps are pre-fatigued for effective isolation.