Primary muscles: Triceps
Secondary muscles: Forearms, shoulders, core
ONE ARM TRICEPS KICKBACK INSTRUCTIONS
1. Grab a dumbbell with your right hand, place your left foot forward and your right foot back, bend your left knee and lean your torso forward.
2. Raise your right elbow back, so that the upper arm is almost parallel to the floor, and kick back until your arm is fully extended.
3. Slowly lower the dumbbell back to the starting position.
4. Repeat and switch sides.
PROPER FORM AND BREATHING PATTERN
Keep your core tight, your back straight and keep your head in line with your spine and the back leg. Breathe out as you kick back and maintain the upper arm stationary, only the forearm should move.
The one arm triceps kickback targets the triceps, and by working one arm at a time, you’re also engaging your core and torso for stability. This exercise helps to sculpt and tone the arms, increases upper body strength and improves your balance.
SETS AND REPS
To calculate the number of calories burned doing the one arm triceps kickback, enter your weight and the duration of the exercise:
RELATED UPPER BODY EXERCISES
Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Bent over row press
Arnold shoulder press
Asymmetrical push up
Elbow squeeze shoulder press