Seated Bent-Over One-Arm Dumbbell Triceps Kickback

a.k.a. Triceps Kickback

Differentiation: Mechanics

This variation of a Bent-Over Triceps Extension is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to concentrate on each tricep individually. You are also seated. Being seated allows you to focus on contracting your tricep muscle | and focus less on maintaining your balance, (like you would need to do when performing a Standing Tricep Kickback). Finally, the bent over position ensures that your triceps work against gravity. This position increases their overall strength. Since you lift using only one arm at a time, | you can use your non-working arm to grip the bench to counterbalance the weight on your other side.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the wide side of a flat bench

2) Locate a movable flat bench.

3) Obtain one dumbbell.

4) Rest the dumbbells on the bench until ready to begin.

5) Place the foot on the side of your body holding the dumbbell - flat on the floor.

6) Bend forward from the waist toward the floor.

7) Grasp the dumbbell in one hand - with your palm facing your hip.

8) Straighten your back and point your head upward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the dumbbell upward and backward

3) ...until your arm is fully extended and pointed behind you.

4) This is the ending position.

5) Hold this position for a count of two seconds.

6) Then, lower the dumbbell to your side.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arm close to your torso.

Keep your head up.

Only move your forearm.

Keep your upper arm stationary and inward.

Keep your upper arms parallel to the floor during the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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