Standing Bent-Over One-Arm Dumbbell Triceps Kickback

a.k.a. Standing Bent-Over One-Arm Dumbbell Tricep Extensions

Differentiation: Mechanics

This variation of a Triceps Extension-kickback is unique from other Triceps Extension exercises. Here is how: you perform the exercise without anything on which to balance. This position forces your core to work | as well as your triceps. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to focus on developing each tricep individually. Finally, this exercise is performed in a bent over position, while supporting your body with your forward leg. This position forces your triceps to work against gravity, which helps increase their overall strength.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Grasp a dumbbell in one hand, with your palm facing your other palm.

4) Stand with a slightly staggered stance, placing the foot on the side of the dumbbell in the back, and the other foot in front.

5) Bend over so that until your upper torso is as close to parallel to the floor as is comfortably possible.

6) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, flex your tricep while pushing the dumbbell backwards and upwards

3) ...until your arm is nearly fully extended.

4) This is the ending position.

5) Squeeze your triceps and hold for a count of two seconds.

6) Then, return to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

8) Then, turn onto your other side and repeat, using the other hand.

Proper Form

Pay special attention to following proper form by...

Keep your upper body stationary.

Only move your forearm.

Keep your head up.

Keep your upper arm close to your torso.

Keep your upper arm stationary and close to the sides of your body.

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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