Dumbbell One-Arm Kickback
The one-arm kickback standing in a split stance, the free hand braced on the front knee instead of a bench.
How to do it
Setup
Split stance, hinged forward with a flat back, free hand on the front knee, working upper arm along the side, bell hanging.
Steps
- Straighten the elbow until the bell points back behind the hip.
- Keep the upper arm still, level with the torso.
- Lower the forearm back under the elbow; switch sides after the set.
Common mistakes
Swinging the bell up from the shoulder: only the elbow opens. Upper arm drifting down between reps: hold it along the body. Rounding the back in the hinge: chest proud, back flat.
Breathing
Exhale extending, inhale returning.
