Kickbacks with dumbbells are an effective exercise for the triceps. They are ideal at the end of a triceps workout. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Triceps kickbacks
One-armed, bent forward
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Stand in a lunge with your left leg forward and take a dumbbell in your right hand. Support yourself with your left hand on your left knee and bend your upper body forward so that it is almost parallel to the floor. Keep your right upper arm close to your upper body.
2
Extend your right arm completely backwards in a kickback motion so that your forearm is in line with your upper arm. Your upper arm remains in the same position (parallel to your upper body) throughout the exercise. Exhale as you do this.
3
Bend your right arm in a controlled manner until your forearm is perpendicular to the floor again. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with the right side first and continue with the right side after a 60-second break.
Tip
As we are hitting the triceps in isolation here, a light weight is sufficient. Ensure clean execution without swinging. Hold the stretch for 1 second. Make sure that your back remains straight throughout the exercise.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Dumbbell
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