Standing Bent-Over One-Arm Dumbbell Triceps Extension

The single-arm triceps kick-back is a great way to target the triceps and add size and strength to this important muscle group. It is an isolation exercise which requires you to be in a bent-over position. To perform this move correctly, begin by standing with your feet shoulder-width apart. Bend your upper body forward at the waist, keeping your back straight. Take a dumbbell in one hand and raise it to the side of your body, keeping your elbow bent and close to your torso. Now, extend your arm straight back and hold for a few seconds before slowly returning to the starting position. This move is an effective way to add size and strength to your triceps and can be done with light to moderate weight. Make sure to keep your core and glutes engaged and your back straight throughout the exercise. Focus on using only your triceps to move the weight and resist the temptation to swing the weight. As you become more familiar with the move, you can increase the weight and repetitions to challenge yourself. Triceps kick-backs are a great way to specifically target the triceps and add size and strength to this muscle group.

1. Stand with your feet shoulder-width apart.
2. Bend your upper body forward at the waist, keeping your back straight.
3. Hold a dumbbell in one hand, with the palm facing your torso.
4. Keep your elbow bent and close to your torso.
5. Raise the dumbbell to the side of your body.
6. Extend your arm straight back and hold for a few seconds.
7. Slowly return to the starting position.
8. Repeat the exercise for the prescribed amount of repetitions.
9. Switch arms and repeat the exercise.

1. Always warm up before starting the exercise to prepare your muscles and joints.
2. Choose an appropriate weight for your fitness level and gradually increase as you become stronger.
3. Maintain proper form throughout the exercise to avoid injury. Keep your back straight and your head up.
4. Engage your core and glutes to stabilize your body and prevent any excessive movement.
5. Focus on using your triceps to lift the weight, avoiding any swinging or momentum.
6. Exhale as you lift the weight and inhale as you lower it back to the starting position.
7. Start with a slow and controlled movement, gradually increasing the speed as you become more comfortable with the exercise.
8. If you experience any pain or discomfort, stop immediately and consult a fitness professional.
9. Perform the exercise in a well-lit and open space to avoid any obstacles or hazards.
10. Always switch arms and repeat the exercise to ensure balanced muscle development.

One way to incorporate the single-arm triceps kick-back into a workout is to include it as part of an upper body strength training routine. Here's an example of how to structure a workout that includes this exercise: 1. Warm up: Start with 5-10 minutes of light cardio, such as jogging or cycling, to get the blood flowing and prepare your muscles for exercise. 2. Upper body compound exercises: Begin your workout with compound exercises that target multiple muscle groups. This could include exercises like push-ups, bench press, or overhead press. Perform 3-4 sets of 8-12 reps for each exercise, resting for 1-2 minutes between sets. 3. Isolation exercises: After completing the compound exercises, move on to isolation exercises that target specific muscle groups. This is where you can incorporate the single-arm triceps kick-back. Perform 3-4 sets of 10-15 reps on each arm, resting for 1 minute between sets. 4. Additional triceps exercises: To further target the triceps, you can include other exercises such as triceps dips or triceps pushdowns using a cable machine. Perform 2-3 sets of 10-12 reps for each exercise, resting for 1 minute between sets. 5. Core exercises: Since the single-arm triceps kick-back requires balance and core strength, it's important to include core exercises in your workout. This could include exercises like planks, Russian twists, or bicycle