Dumbbell Seated One-Arm Kickback
The seated bent-over kickback one arm at a time, the free hand on the knee to steady the torso.
How to do it
Setup
Seated on the bench end, leaning over the thighs, free hand on the knee, bell in the working hand.
Steps
- Extend the elbow until the arm is straight behind you.
- Keep the upper arm fixed at the side.
- Return the forearm; switch arms after the set.
Common mistakes
Leaning on the braced hand to twist up: keep the shoulders level. Upper arm drifting down: hold it by the ribs. Weak arm done second: start with it.
Breathing
Exhale extending, inhale returning.
